3/7/18

3/7/18

CrossFit Allegiance – CrossFit

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Metcon

Four by Four (4 Rounds for reps)

ADV RX

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 C2B

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

RX

Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

Scaled:

Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45)

Minute 4: 15/12 Calorie Row

Each round is worth:

Male: 58

Female: 55

Optional Extra Strength Work

Metcon (Time)

800m Run

8 Clean and Jerks (185/125)

400m Run

4 Clean and Jerks (185/125)

200m Run

2 Power Clean and Jerks (185/125)

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