12/11/18

12/11/18

CrossFit Allegiance – CrossFit

Reminder: Next CFA Gathering
When:  Saturday, December 15th
Where:  Brent Miller’s House 4291 HWY 73, Iron Station.  (Right before East Lincoln Middle School)
What Time: 3pm

We will cover the main dish.  Please bring something to share and your beverages. Also, if you would like to be a part of the gift exchange please bring a gift.

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Gymnastics

Metcon (AMRAP – Reps)

5 Rounds, In a 90 Second Window:

20/14 Calorie Row

Max Handstand Push-ups

Rest 30 Seconds After Each Round.

RX Push Press 95/65

Weightlifting

Push Jerk (5,4,3,2,1 climbing)

On the 2:00 x 5

0:00 Set 1: 1 x 5

2:00 Set 2: 1 x 4

4:00 Set 3: 1 x 3

6:00 Set 4: 1 x 2

8:00 Set 5: 1 x 1

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Cleans, 9 Push Jerks



Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

RX 115/75

PPLAdmin

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