3/21/17

3/21/17

CrossFit Allegiance – CrossFit

This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn…. all for only $45. Sign up below: This is open to the public so invite your friends.
Saturday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31612807759?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text
Sunday
https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31614772636?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

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Metcon

Metcon (Time)

ADV RX

25-20-15-10-5 of: Hang Snatches (75/55#)

50-40-30-20-10: Sit-ups

100-80-60-40-20: DU

RX

KBS in place of snatch 24/16kg

Scaled: DU is one to one

Metcon

Metcon (6 Rounds for reps)

EMOMx6:

8 DB Thrusters (50s/35s)

Scaled: (35/20)

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