6/14/17

6/14/17

CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

200m jog 1 lap around the building

Butt Kicks

Soldier walks

Quad pull – Toe Touch

2 Rounds:

10 Reverse Lunges w/ Rotation

10 Lateral Lunges 5/ side

10 lateral leg swings 5/side

10 single arm Russian KBS 5/arm

Weightlifting

Back Squat (95% 1×1)

60%/2

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Metcon

Metcon (Time)

21-15-9:

Snatches, 135/95

GHDSU

Directly into:

18-12-6:

Jerks, 135/95

Bar Muscle-ups

Directly into:

15 – 12 – 6:

Bar Facing Burpees

T2B

ADV RX as written

RX Pull-ups 115/75

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