1/3/17

1/3/17

CrossFit Allegiance – CrossFit

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Gymnastics

HSPU 3×21

A. 3 sets of 21 unbroken Kipping HSPU

B. 4 sets of 18 unbroken Kipping HSPU

C. 5 sets of 15 unbroken Kipping HSPU

D. 6 sets of 12 unbroken Kipping HSPU

Rest as needed between sets

Metcon

Love Boat (Time)

5 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

Directly into…

3 Rounds of “DT”

12 Deadlifts (155/105#)

9 Hang Cleans

6 Jerks

Directly into…

1,000 Row

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