12/22/17

 In Uncategorized


CrossFit Allegiance – CrossFit

Sweatshirts are in 🙂
No IOU’s please. You can pay with cash, check or Venmo. We have some extras if you did not order and there are 2 Kid sizes.

Weightlifting

Cluster (EMOM x 10min: 1 Cluster)

Squat Clean into a thruster
Work up to a heavy single

Under the Lights (AMRAP – Reps)

AMRAP x 8min:

3 Thrusters (95/65)

3 T2B

6 Thrusters (95/65)

6 T2B

9 Thrusters (95/65)

9 T2B

ADV RX as written

RX 75/55

12 days of Christmas 2015 (Time)

1 Rope Climb

2 Push Jerks 135/95

3 T2B

4 Box Jumps

5 Hang Power Cleans, 135/95

6 HR Push ups

7 Dead, 135/95

8 Abmat Situps

9 KBS, 32/24

10 Lunges (10 each side)

11 Wall Balls (20/14)

12 Burpees over the Bar

ADV RX 155/105

Round 1: 1 Rope Climb

Round 2: 2 Push Jerk + Rope Climb

Round 3: 3 T2B + 2 PJ + 1 Rope Climb

Round 4: 4 BJ + 3 T2B + 2 PJ + 1 RC..

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