7/24/17

7/24/17

CrossFit Allegiance – CrossFit

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Growing up fast

Warm-up

200m Jog

2 Rounds

5 slow Plate Squats (2 sec hold)

5/ arm 5# plate raises

5/ leg quad pull toe touch

5 PVC Pass thru’s

5 PVC OHS

-then-

Burgener Warm-up

Weightlifting

Snatch (3×3 70%)

Overhead Squat (3×3 70%)

Metcon

Metcon (Time)

21-15-9:

DB Snatches (50/35)

Calorie Row

…Directly into…

21-15-9

Box Jump Over (24/20)

Pull-Ups

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