6/19/17

6/19/17

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (85% 3×1)

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 3×1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25

Teams of 3:

10 Front rack DB Reverse Lunges (5/side) 50/35#

10 DB Push Press 50/35#

10 Squat jumps W/1 DB 50/35#

200m Row

*Relay style, Athlete 2 can start once Athlete 1 starts to row, etc.

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