12/7/16

12/7/16

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (3 sets of 3 Cleans + 1 Jerk 75%)

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)3

Beep Test (Time)

3 Rounds

7 Thrusters (75/55),

7 Pull-ups,

7 Burpees

-then-

50/40 Cal Row

3 Rounds

7 Thrusters

7 Pull-ups,

7 Burpees

-then-

50/40 Cal Row

3 Rounds

7 Thrusters

7 Pull-ups

7 Burpees

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