1/31/18

1/31/18

CrossFit Allegiance – CrossFit

Metcon

Battle of the lake II WOD #3 (Time)

12 Min Time Cap

Battle of the Lake WOD #3

18 Snatches 115/80

18 Thrusters 115/80

18 Box jump overs

12 Snatches 135/95

12 Thrusters 135/95

12 Box jump overs

6 Snatches 155/105

6 Thrusters 155/105

6 Box jump overs

Scaled: 75/55, 95/65, 115/75

OR Possibly 45/35, 75/55, 95/65

* Split reps however needed*

If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.

Metcon

Jump Around (AMRAP – Rounds and Reps)

Battle of the Lake

Partner WOD #2

10 min AMRAP

60 burpees over the rower

60 cal row

60 T2B

60 DU

Scaled

60 burpees over the rower

60 cal row

100 Knee ups

90 Singles

***Teams go back to burpees if they complete DU.

***One person working at a time

***Split reps however needed
***NOTE: IT is 120 knee ups for the competition and for this WOD. I just reposted this bench mark so if anyone had data they could see what they did last time.

***It is also 120 singles or 60 DU

***Scaled teams only, You can do T2B and If you choose T2B and make it through 60 T2B then you get a 30 second Bonus.

***This WOD is called Double Dribble for the competition

PPLAdmin

PPLAdmin

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