5/19/17

5/19/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

200m run

40m high knee skips

40m butt kicks

40m grapevine

-then-

20m soldier walks

20m walk on balls of feet

20m quad-pull/toe-touch

20m knee tucks

20 ankle rolls/foot

20 arm circles/arm

-then-

grab a bar or PVC and go through 2 rounds of Burgener warm-up

https://www.youtube.com/watch?v=ZE7-msQJyfo

Weightlifting

Clean and Jerk

65% 3+1

70% 3+1

75% 3+1

80% 3+1

85% 2 x 3 Cleans + 1 Jerk

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”

3 RFT:

400m Run

21 Burpees

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