7/18/17

7/18/17

CrossFit Allegiance – CrossFit

Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken.

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Weightlifting

Metcon (2 Rounds for reps)

EMOMx8

Minutes 1-4: 4 Snatches (155/105)

Minutes 5-8: 6 Clean and Jerks (155/105)

ADV RX as written

RX 135/95

Round 1 is # of snatches Round 2 is # or C&J

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

600m run is out to the 200m mark on the road back to the garage door and around the building.


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