12/8/18

12/8/18

CrossFit Allegiance – CrossFit

Gymnastics Clinic sign up link for Feb. 3rd

Beginner/Intermediate:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694

Intermediate/Advanced:
https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775

Metcon

Free Bird (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 KBS 32/24kg

10/7 Calorie Row

7 Burpees

ADV RX as written

RX KBS 24/16kg

**Full Rounds then switch

**target is 18 + Rounds

Optional Extra Strength Work

Deadlift (3 Sets of 20: Unbroken (225/155) )

ADV RX as written

RX 195/135

Rest as little as needed between rounds

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