11/29/16

11/29/16

CrossFit Allegiance – CrossFit

Happy Birthday Nikki and Happy belated Birthday Shannon!

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Metcon

Freedom Sauce (4 Rounds for reps)

AMRAP 3:

21 OHS (95/65#)

21 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS (115/80#)

18 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS (135/95#)

15 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS (95/65#)

12 Over-the-rower Burpees

Max Calorie Row
There are 4 AMRAP. In WODify you will enter how many calories you got for each AMRAP. Your score will be total calories.

Gymnastics

HSPU

Choose one of the following:

A. 3 sets of 18 unbroken kipping HSPU

B. 4 sets of 15 unbroken Kipping HSPU

C. 5 sets of 12 unbroken kipping HSPU

D. 6 sets of 9 unbroken kipping HSPU

Rest 1 minute between sets

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