8/22/17

8/22/17

CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx8

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

ADV RX as written

RX 135/95
You can do 2 Power cleans + 1 squat clean + 2 Front Squats + 1 Thruster jerk + 2 Push Jerks

Metcon

Metcon (3 Rounds for reps)

AMRAPx 4min

15-12-9

Wallballs (20/14)

C2B

rest 4 minutes

AMRAPx 4min

15-12-9

Wallballs (20/14)

T2B

rest 4 minutes

AMRAPx 4min

15-12-9

Wallballs (20/14)

Pull-ups

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PPLAdmin

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