12/19/16

12/19/16

CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch (3×2 65%)

Snatch Pull (3×3 75%)

Overhead Squat (3×3 65%)

Metcon

Heavy Dirty Thirty (Time)

For time:

For Time:

30 Box Jumps (30/24″)

30 C2B Pull-ups

30 KB Swings (32/24kg)

30 Front Squats (135/95#)

30 T2B

30 Push Press (135/95#)

30 Power Cleans (135/95#)

30 Wallballs (30/20#)

30 Bar Facing Burpees

30 Triple-unders
30 minute time cap

180 singles

90 DU


Eli Joy Triple Unders

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