12/5/18

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CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

RX

Teams of 3

AMRAP 7:

50 Back Squats (115/80)

50 Back Squats (135/95)

AMRAP Back Squats (155/105)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (75/55)

50 Bench Press (95/65)

AMRAP Bench Press (105/75)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

Score is the reps you get during the last round of the AMRAP not the 50 reps.

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