1/5/17

1/5/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

“Deck of Cards”

200 DU Cash in

Spades: Kettlebell Swings (24/16kg)

Clubs: Floor Press 155/105

Hearts: Ab-mat Sit-ups

Diamonds: Burpees

Aces: 15 Walking Lunges

200 DU Cash out

Midline

Metcon (25 Rounds for reps)

3 Rounds

EOMOM

25 GHDSU

ADV RX weighted slamball GHD. You choose the weight.

PPLAdmin

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