12/28/17

 In Uncategorized

CrossFit Allegiance – CrossFit

Sign up for Battle of the Lake today. Early Bird discount ends January 8th. We have 8 teams officially signed up so far.

Weightlifting

Hang Squat Snatch (7 min to work up to a heavy single)

Overhead Squat (2×10 across)

Push Press (6×3 climbing)

Alternate lift if you don’t want to snatch or OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 25:

54/42 Calorie Row

42 Chest to Bar Pull-Ups

30 Burpee Box Jumps (24/20)

18 Clean and Jerks (135/95)

ADV RX as written

RX pullups 115/75

Extra Gymnastics Work

Metcon (5 Rounds for reps)

Aternating On the Minute x 10

Odd: Max Ring Muscle-ups

Even: rest

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