12/13/16

12/13/16

CrossFit Allegiance – CrossFit

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Metcon

Wise Men (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Macho Man (135/95#)

Rest 3:00

AMRAP 3:

Macho Man (155/105#)

Rest 3:00

AMRAP 3:

Macho Man (185/135#)

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Gymnastics

HSPU

Choose one of the following:

A. 3 sets of 21 unbroken Kipping HSPU

B. 4 sets of 18 unbroken Kipping HSPU

C. 5 sets of 15 unbroken Kipping HSPU

D. 6 sets of 12 unbroken Kipping HSPU

Rest as needed between sets

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