1/8/16

1/8/16

CrossFit Allegiance – CrossFit

This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go.

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Metcon

RX/MR: Metcon (Time)

Part 1: 0:00-6:00 AMRAP

10 Deadlifts 275/185

15 Toes to Bar

10 Cleans 185/125

30 Box Jump Overs 24/20 (step ups are not allowed)

10 Thrusters 135/95

60 Wall Balls 20/14 to the 10ʼ

Part 2: 6:00 – 8:00

Max Ring Muscle Ups

Part 3: 8:00 – 12:00

Work up to a 1rm snatch

Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)

Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)

scale: Metcon (Time)

Part 1: 0:00-6:00 AMRAP

10 Deadlifts 225/155

15 Knees to 90

10 Cleans 135/95

30 Box Jump/Step Overs

10 Thrusters 95/65

60 Wall Balls 14/10 to the 10/9

Part 2: 6:00-8:00 Min

Max Pullups

Part 3: 8:00-12:00

Work up to a 1rm Snatch

Part 1(REPS COMPLETED) + Part 2 Score (x1) + Part 3(MAX LIFT)

Gymnastics

Metcon (Time)

2 RFT:

1 Legless Rope Climbs

35′ HS Walk

25 GHDSU

35′ HS Walk

2 Rope Climbs

Scaled

12 pull-ups or rope climb

25 Strict press 45/35

25 Sit-ups

25 Strict Press 45/35

8 Pull-ups or rope climb

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