12/11/17

12/11/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds, Not For Time:

15/10 Calorie Row

2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30 Calorie Row

30 T2B

ADV RX as written

RX 115/75 barbell snatch

Optional Extra Strength Work

Back Squat (5×5 74% 5 on the minute x 5 min)

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