11/8/16

11/8/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Cal Row

27 Burpees

27 C2B

Rest 4:00

AMRAP 4:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Pull-ups

Metcon (7 Rounds for reps)

EMOMx7:

6 C2B Pull-ups

30 Double-unders
Every round is worth 36 reps


Melissa Lima next is a bar MU!

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