8/17/16

8/17/16

CrossFit Allegiance – CrossFit

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Weightlifting

Clean (4×8 unbroken Cleans, climbing )

Metcon

Metcon (AMRAP – Reps)

Teams of 4 (if there is an odd # make a team of 5)

5 Minutes at Each Station:

Prowler Push (90/45) 10m

Calorie Row

Slam balls 30/20

Wall balls 20/14 (10ft)

Farmers Carry 32/24kg 10m
Every 10m is a rep and every calorie is a rep. Switch however you want use one person or two people or three…. it doesn’t matter on the Prowler but one person working at a time for everything else.

PPLAdmin

PPLAdmin

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