12/4/17

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CrossFit Allegiance – CrossFit

Happy Birthday Noah!

Gymnastics

1 min Ring MU (AMRAP – Reps)

AMRAP 1 minute

Ring Muscle-Ups

*Benchmark Test. Does not need to be unbroken.

ADV RX as written

RX C2B

Scaled pull-ups or accessory work

Metcon

Metcon (Time)

30 Chest to Bar Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

Snatch

1 Second Pause at Knee

2×2 – 70%

2×2 – 74%

2×2 – 78%

Optional Extra Strength Work

Back Squat (5×5)

On the Minute x 5:

5 Back Squats – 72%

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