11/30/16

11/30/16

CrossFit Allegiance – CrossFit

Below is the link to sign up for our competition on February 11th. Please sign up sooner than later. It will help us out greatly with organizing teams and preparing. http://www.unbrokenseries.com/battlelake

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Weightlifting

Front Squat (4×5 65%)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Hang Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar again and complete 9 reps of each without dropping the bar – that is set 2.

PPLAdmin

PPLAdmin

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