1/29/20

1/29/20

CrossFit Allegiance – CrossFit

Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this today!

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Body Armor

Metcon (No Measure)

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Pushups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Pushups

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

80 Walking Lunge (No Weight)

35 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

40 Double DB Hang Walking Lunge (50’s/35’s)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

80 Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

Your score is Calories on the row

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