11/29/17

 In Uncategorized

CrossFit Allegiance – CrossFit

Happy Birthday Nikki!

Metcon

Double Dribble (AMRAP – Rounds and Reps)

Partner WOD

Battle of the Lake II

Partner WOD #1

AMRAP x 9 min

3 Cleans

15 Wallballs

RX

135/95, 155/105, 185/115, 205/125, 225/145

Scaled

75/55 – 95/65 – 115/75, 135/95, 155/105

**Clean weight increases each round

** One partner works a full round while the other rests then resting partner does full round

**Increase weight once both partners have finished the round

**if you make it to the final round max cleans at final weight split reps however needed

Weightlifting

1 Power Clean + 1 Push Jerk

On the Minute x 10:

1 Power Clean + 1 Push Jerk

Climbing

Recent Posts