7/10/18

7/10/18

CrossFit Allegiance – CrossFit

Happy Birthday Patrick M!

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Weightlifting

Front Squat (Build to a heavy single (Baseline test))

Gymnastics

Strict HSPU baseline 2018 (AMRAP – Reps)

Max Strict HSPU (baseline test)
If you don’t have HSPU put what you need under your head and make note of it to progressively reduce.

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1 Minute – Front Rack DB Step Back Lunges (50’s/35’s)

1 Minute – Rest

1 Minute – DU

1 Minute – Rest

1 Minute – Calorie Bike

1 Minute – Rest

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