8/18/18

8/18/18

CrossFit Allegiance – CrossFit

Happy Birthday John!

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Metcon

Metcon (Time)

ADV RX

Teams of 3

For Time (30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row

30 Toes to Bar

Weight Climbs Every 50 reps:

Weight 1 – 95/65

Weight 2 – 115/80

Weight 3 – 135/95

Weight 4 – 155/105

Weight 5 – 185/135

RX

Teams of 3

For Time (30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row

30 Toes to Bar

Weight Climbs Every 50 reps:

Weight 1 – 65/45

Weight 2 – 75/55

Weight 3 – 95/65

Weight 4 – 105/75

Weight 5 – 135/95

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