12/29/15

 In Uncategorized, WOD

CrossFit Allegiance – CrossFit

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Weightlifting

Snatch Balance (5×1 climbing)

Snatch Grip Deadlift (5×2, climbing – pause for 5 sec 2″ off the ground)

Metcon

Metcon (Time)

18 unbroken C2B Pull ups

Rest :20 seconds

18 unbroken Thrusters, 95/65

Rest :20 seconds

15 unbroken C2B Pull ups

Rest :20 seconds

15 unbroken Thrusters, 95/65

Rest :20 seconds

12 unbroken C2B Pull ups

Rest :20 seconds

12 unbroken Thrusters, 95/65
If you are not doing RX (unbroken) do not take a 20 second rest.

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