7/21/17

7/21/17

CrossFit Allegiance – CrossFit

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Hats are in and Yay it’s Friday!

Weightlifting

Front Squat (5×4 78%)

Metcon

Raise the Bar (AMRAP – Rounds and Reps)

AMRAP 8

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

ADV RX as written

RX 75/55
continue to 12, 15….

3/3 is one round

6/6 is 2 rounds

9/3 would be 2 rounds 12 reps

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