12/30/16

12/30/16

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (2 sets of 3 cleans + 1 Jerk 85%)

Clean & Jerk

65% 3 C + 1 J

70% 3 C + 1 J

75% 3 C + 1 J

80% 3 C + 1 J

85% 3 C + 1 Jerk)x 2

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

(1 Athlete per station)

EMOM x 18min:

25 Russian KBS (32/24#)

10 Burpees

Max Calorie Row*

Score is calories on the Row

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