1/15/16

1/15/16

CrossFit Allegiance – CrossFit

Reminder: This Saturday Homesteads at 6pm to celebrate 15 CFA Birthdays in January and Jennifer Norvell going away party~! We reserved some tables in the bar area.

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Metcon

Metcon (AMRAP – Reps)

EMOMx21

Min 1: :35 seconds for max calorie Row

Min 2: :35 seconds for max reps of Clean and Jerks at 155/105

Min 3: :35 seconds for max reps of Muscle ups

ADV RX 185/135

Conditioning

Metcon (No Measure)

4 Rounds

Kettlebell in Left Hand

Turkish Get Up

Turkish Get Down

Kettlebell in Right Hand

Turkish Get Up

Turkish Get Down

10 one armed russian swings

Switch kettlebell to other hand and repeat

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