1/28/17

1/28/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3:

400 m run

180 Cal Row

150 Wallballs

120 T2B

100 Box Jump Overs (24/20″)

75 Clean and Jerks (135/95)

15 Rope Climbs

Scaled:

95/65

Rope climbs 5 pull-ups per rope climb so 75 or 25 per person

*run together and split reps

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