8/15/17

8/15/17

CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx6

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

ADV RX as written

RX 135/95

Metcon

Metcon (4 Rounds for reps)

AMRAPx 3min

21/18 Calorie Row

21 Erg Burpees

Max Thrusters (75/55)

Rest 3 min

AMRAPx 3

18/15 Calorie Row

18 Erg Burpees

Max Thrusters (95/65)

Rest 3 min

AMRAPx 3

15/12 Calorie Row

15 Erg Burpees

Max Thrusters (115/80)

Rest 3 min

AMRAPx 3

12 /9 Calorie Row

12 Erg Burpees

Max Thrusters (135/95)


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