7/2/18

7/2/18

CrossFit Allegiance – CrossFit

Wednesday July 4th one class, 9:30am Class Only

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Weightlifting

Shoulder Press

Barx20

1×4 50%

1×3 60%

1×2 70%

3×3 85%

2×5 75%

Metcon

Detention (AMRAP – Rounds and Reps)

ADV RX

AMRAP 12:

6 Kipping HSPU

9 Deadlifts (225/155)

30 Double Unders

RX

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Scaled

AMRAP 12:

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders

PPLAdmin

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