4/13/16

4/13/16

CrossFit Allegiance – CrossFit

Barbel Wednesday and Happy Birthday to Tommy Grey and Zack!

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Weightlifting

Metcon (Time)

15 Power Cleans

15 Push Jerks

12 Power Cleans

12 Push Jerks

9 Power Cleans

9 Push Jerks

Men: 155 lbs.

Women: 105 lbs.

Weightlifting

Metcon (Weight)

Alternating OTM x 20:

Odd – 5 Deadlifts

Even – 15 Box Jumps (24/20)

Start at a moderate load, and increase each round
Score is total load for example R1100#, R2 150#, R3 200#, R4 250# your score so far is 700#

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