2/20/18

2/20/18

CrossFit Allegiance – CrossFit

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We still need 2 more team captains. We just need you to communicate with your team each week.

Metcon

Metcon (AMRAP – Rounds and Reps)

Cash in 3 min on Bike

Then

AMRAP x 12 min:

15 Hang Power Cleans (135/95)

15 Chest to Bar Pull-Ups

60 Double Unders

*Add your Cal on the bike to your reps

ADV RX as written

RX 115/75

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 min:

3 Cal Row + 3 Kipping HSPU

6 Cal Row + 6 Kipping HSPU

9 Cal Row + 9 Kipping HSPU

Continue to add (3) repetitions per round until cap.

ADV RX as written

RX Push-press 95/65

PPLAdmin

PPLAdmin

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