4/24/15

4/24/15

CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch (Work to a heavy single)

Metcon

L2: Metcon (Time)

5.4.3.2.1 reps for time of:

Deads, 255/175

Muscle ups

Wall balls 30/20 (10’/9′)

Cash-out 400m Run

Scaled MU = C2B, Pull-ups
If you are NOT doing a 255/175# DL, MU, C2B or PU, and 30/20# WB then you are doing L1 WOD.

L1: Metcon (Time)

10.8.6.4.2

Deads, 225/155

Ring Rows

Wall balls 20/14 (10’/9′)

Cash-out 400m Run

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