12/2/16

12/2/16

CrossFit Allegiance – CrossFit

Happy 40th Birthday to me!
FYI: Saturdays WOD is going to be one if not two of our potential Competition WODs for Battle Of The Lake in February. The Big Clean Complex is NOT going to be one we practice this Saturday. So if you can make it please do so……The more the merrier.

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Weightlifting

Clean and Jerk (3 sets of 2 +1 then 1 C&J @ 80%)

2 Cleans + 1 Jerk 65%

2 Cleans + 1 Jerk 70%

2 Cleans + 1 Jerk 75%

1 Clean + 1 Jerk 80%

Metcon

Metcon (Time)

4 RFT:

15 Calorie Row

15 Wallballs (20/14#)

15 C2B

ADV RX

4 RFT:

25 Calorie Row

25 Wallballs (20/14#)

25 C2B

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