12/4/18

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CrossFit Allegiance – CrossFit

Andy Pridmore is the Winner of the free SFH REVIVE – the clinically proven energy generator with a premium blend of CoQ10, BioEnergy Ribose and N-Acetyl-L-Carnitine, Revive has been shown to:

1) Increase Energy
2) Improve Alertness
3) Decrease Fatigu
4) Encourage Hydration

Totally effective by day 15, more beneficial by day 30.

View Public Whiteboard

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU

15 Power Cleans (115/80)

30 DU

15 T2B

RX

15 DU

15 power Cleans (95/65)

15 DU

15 T2B

Strength

Metcon (AMRAP – Reps)

AMRAP x 4min:

1-2-3-4-5-6-7-8…

Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

RX Pull-ups

Mobility

Metcon (No Measure)

Minute 0-2 Hamstrings

Minute 2-4 hips

Minute 4-6 quads

Minute 6-8 ankles and wrists

Minute 8 – 10 shoulders and butt

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