11/28/18

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CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for time)

On the 0:00…

15-12-9:

Front Squats (95/65)

Lateral Barbell Burpees

On the 4:00…

12-9-6:

Front Squats (115/80)

Burpee Box Jumps (24/20)

On the 8:00…

9-6-3:

Front Squats (135/95)

Burpee Box Jump Overs (24/20)

RX

R1 75/55

R2 95/65

R3 115/80
If you can’t finish the reps in time given then each rep counts as a second towards your time.

Accessory Work

Metcon (No Measure)

4 Rounds

Min 1: Front Rack KB Walking Lunge (24/16kg) 8 mat lengths

Minute 2: 9 DL (275/185) + Handstand Walk (4 Mat lengths)

Minute 3: 60 Double Unders

Minute 4: Rest

Midline

Metcon (No Measure)

Not for Time:

20 T2B

40 GHD Sit-ups

80 AbMat Sit-ups

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