11/28/16

11/28/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (3×8 65%)

Gymnastics

10 minute Time Cap

Muscle-ups (3×9)

Choose one: unbrokend muscle-ups

A. 3 sets of 9

B. 4 sets of 7

C. 5 sets of 5

D. 6 sets of 4

E. 7 sets of 3

F. 8 sets of 2

G. 9 sets of 1

Rest 1 min between sets

L3 Strict C2B

L2 Strict PU

L1 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU

15 Power Cleans (135/95#)

30 DU

15 T2B


Our very own Battle of the Lake Competition at CFA

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