1/7/16

1/7/16

CrossFit Allegiance – CrossFit

Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today.

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Metcon

Metcon (Time)

Partner WOD (split reps)

50 Calorie Row

60 Sit-ups

40 Calorie Row

60 Sit-ups

30 Calorie Row

60 Sit-ups

20 Calorie Row

60 Sit-ups

10 Calorie Row

60 Sit-ups

One rower per team. If partner A rows first he can start his sit-ups as soon as he finishes rowing, while partner B is rowing. Partner A cannot get back on the rower until Partner B finishes her sit-ups. One person doing sit-ups at a time.

Skill Work

Metcon (No Measure)

EMOMx10min

3-5 Reps of your goat

If you are doing DU work 30sec on 20sec off for 10 rounds.

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