8/25/16

8/25/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Partner WOD

20 minute AMRAP

Plate Push 45/35

Calorie Row 25/20

Partner A pushes the plate as many reps as possible while Partner B gets the calories. Once Partner B finishes on the row switch. Score is AMRAP with the plate pushes. Down and back on the turf is 2 reps.

Skill

Metcon (No Measure)

Skill 1

EMOMx8 minutes (reps depends on the skill)

Skill 2

EMOMx8 minutes (reps depends on the skill)

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