5/16/17

5/16/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

Run 400m

Power Snatch (95/65)

Rest 3:00

AMRAP 3:

Run 400m

Power Snatch (115/80)

Rest 3:00

AMRAP 3:

Run 400m

Power Snatch (135/95)
Score is # of snatches each round.

Gymnastics

Metcon (Time)

12 Muscle-ups

30 Kipping HSPU

8 Muscle-ups

20 Kipping HSPU

4 Muscle-ups

10 Kipping HSPU

ADV RX as written

RX

8 MU

20 HSPU

5 MU

15 HSPU

2 MU

10 HSPU

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