6/23/17

6/23/17

CrossFit Allegiance – CrossFit

Happy Birthday Tim!

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Warm-up

Bike for 1 min or Row 250m

2 Rounds

10 hollow rocks

10 bridges

10 flutter kicks

10 super mans

30 sec plank

-then-

5# plate arm raises—- Front/side/across

PVC pass throughs

Hip stretch/soldier walks/quad pulls

Gymnastics

Metcon (AMRAP – Reps)

Max Reps of C2B Pull-ups in 1:00

Does not need to be unbroken

Weightlifting

Clean and Jerk

60% 2 Cleans +1 Jerk

70% 2 Cleans +1 Jerk

75% 2 Cleans +1 Jerk

80% 1 Clean & Jerk

85% 1 Clean & Jerk

90% 2×1 Clean & Jerk

Metcon

Metcon (Time)

Partner WOD

40 – 30 – 20:

DB Hang Squat Cleans 50/35#

Push-press 50/35#

Row 1200m

Row 1200 after 40 and after 30 and then after 20.

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