12/15/17

12/15/17

CrossFit Allegiance – CrossFit

Metcon

Battle of the lake II WOD #3 (Time)

12 Min Time Cap

Battle of the Lake WOD #3

18 Snatches 115/80

18 Thrusters 115/80

18 Box jump overs

12 Snatches 135/95

12 Thrusters 135/95

12 Box jump overs

6 Snatches 155/105

6 Thrusters 155/105

6 Box jump overs

Scaled: 75/55, 95/65, 115/75

OR Possibly 45/35, 75/55, 95/65

* Split reps however needed*

If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.

Weightlifting

Deadlift (4×15 Unbroken (225/155))

Extra work if you want an after WOD

Metcon (AMRAP – Reps)

5 Rounds:

Every 2:00 (On the R1 0:00, R2 2:00, R3 4:00,R4 6:00 and R5 8:00):

Row 25/18 Calories

Any Time remaining, Max Kipping Handstand Push-ups

Score is # of HSPU

PPLAdmin

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