5/27/17

5/27/17

CrossFit Allegiance – CrossFit

Monday’s Memorial day WOD “Murph” we will have 2 time slots. Everyone that can run a mile in 9 + will go at 9am and for everyone that can run a mile in sub 9 will go at 9:30. The class times will be in WODify. Please sign up.

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Metcon

Adderall (AMRAP – Reps)

With a running clock:

0:00-10:00

1 Mile Run

Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00

800m Run

Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00

400m Run

Max Thrusters (95/65#)

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