1/2/18

1/2/18

CrossFit Allegiance – CrossFit

Happy Birthday Joey!

Weightlifting

Power Snatch

3-Position Power (High Hang, Knee, Floor)

1 Set @ 65%

1 Set @ 70%

3 Sets @ 75%

Metcon

Metcon (Time)

ADV RX

3 Rounds

5 Ring MU

10 Back Rack Lunges 95/65#

15 Wallballs 20/14#

20 Box jumps 24/20″

RX

3 Rounds

5 C2B Pull-ups

10 Back Rack Lunges 75/55#

15 Wallballs 20/14#

20 Box Jumps 24/20″

Fitness

3 Rounds

5 Pull-ups or 10 Ring Rows

10 Back Rack Lunges 45/35

15 Wallballs 20/14# (9’/8′)

20 Step-ups 24/20″

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