11/24/16

11/24/16

CrossFit Allegiance – CrossFit

Class 9:30am only and Friday is 10am only.
Happy Thanksgiving!

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Metcon

WOD 1: Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

Back Squat:

50 Reps at 135/95#

50 Reps 185/135#

AMRAP at 225/155#

Rest 3:00

AMRAP 7:

Push Press:

50 Reps at 95/65#

50 Reps at 135/95#

AMRAP at 155/105#

Rest 3:00

AMRAP 7:

Hang Clean:

50 Reps at 95/65#

50 Reps at 135/95#

AMRAP at 155/105#

Target Reps:

1. 40+

2. 25+

3. 40+

Metcon

Metcon (Time)

Teams of 3:

Row 2,250m

150 T2B

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