4/9/18

4/9/18

CrossFit Allegiance – CrossFit

Opportunity is missed by most people because it’s dressed in overalls and looks like work.
-Thomas Edison

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Warm-up

Metcon (No Measure)

Partner up on a rower

3 Rounds EMOM

Odd Min – 10/8 Calorie Row

Even Min – 10 Sit-ups

-Then-

Soldier Walks

Knee tucks

Butt Kicks

Hip Stretch

Cherry pickers

10 Slow Air Squats

Weightlifting

Power Snatch + Hang Squat Snatch + Squat Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Power Snatches

Minute 2 – 2 Hang Squat Snatches

Minute 3 – 1 Squat Snatch

Minute 4 – Rest

Same weight across

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (AMRAP – Rounds and Reps)

Alternate option

AMRAP 6:

6 Power Snatches (95/65)

18 Bar Hop Overs

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