2/11/18

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CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (9×1 climbing)

On the Minute x 11:

1 Clean and Jerk

Minute 1 @ 70%,

Minute 2 @ 75%,

Minute 3 @ 80%,

Minute 4: Rest

Minute 5 @ 75%,

Minute 6 @ 80%,

Minute 7 @ 85%,

Minute 8: Rest

Minute 9 @ 80%,

Minute 10 @ 85%,

Minute 11 @ 90%

Metcon

Funny Bone (Time)

21-15-9:

KBS (32/24kg)

Box Jump Overs (30/24)

Front Squats (135/95)

ADV RX as written

RX

21-15-9:

KBS (24/16kg)

Box Jump Overs (24/20″)

Front Squats (115/80)

Fitness: Step-ups and 95/65

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