12/28/19

12/28/19

CrossFit Allegiance – CrossFit

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Metcon

Perfect Bar (Time)

Time (30 Minute Cap):

120 Deadlifts, 600m Run

90 Hang Cleans, 600m Run

60 Push Jerks, 600m Run

150/105 Cal Bike

60 Push Jerks, 600m Run

90 Hang Cleans, 600m Run

120 Deadlifts, 600m Run

•600 Meter Runs: 3 x 200 Meter Relay

ADV RX

•1st Half Barbell: 155/105

•2nd Half Barbell: 135/95

RX

• 1st Half Barbell: 115/75

• 2nd Half Barbell: 95/65

•One athlete works at a time

•see how far they can get before the 30 minute time cap

•If the cap is reached, add reps as seconds to your score

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