11/7/17

11/7/17

CrossFit Allegiance – CrossFit

Happy Birthday Brady!

Gymnastics

Metcon (2 Rounds for reps)

Rounds:

60% of Max Unbroken Strict Handstand Push-ups

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX kipping
OR Shoulder press for strength if you are not doing HSPU

Weightlifting

Shoulder Press (6×2 add weight every rep rest 1:30 between sets)

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU

15 Power Cleans (115/80)

30 DU

15 T2B

RX

15 DU

15 power Cleans (95/65)

15 DU

15 T2B
60 singles for each set

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