5/1/19

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CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (No Measure)

On the Minute x 7 Rounds:

15-25 DU

3-5 Kipping HSPU

RX

:30 DU practice

3-5 DB Push-press 50/35

**both movements are done within the minute

Weightlifting

Split Jerk (5×2 climbing)

Metcon

Metcon (Time)

For Time:

200m Run, 2 Power Cleans

200m Run, 4 Power Cleans

200m Run, 6 Power Cleans

200m, 8 Power Cleans

200m Run, 10 Power Cleans

ADV Rx – 155/105

RX 135/95

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