12/24/16

12/24/16

CrossFit Allegiance – CrossFit

Happy Belated Birthday Jennifer Grey!

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Metcon

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..
Scaled rope climb:

1 snatch

Metcon (Time)

Partner Option:

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

**Split reps if needed****

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