8/29/17

8/29/17

CrossFit Allegiance – CrossFit

Starting tomorrow we have daycare! Monday and Wednesday from 8:30-10:30am Tuesday and Thursday from 9:30-10:30am. Please come talk to me if you have any questions.

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Weightlifting

Metcon (Time)

21 Strict Press 75/55

rest 1 min

18 Strict Press 95/65

rest :45

15 Strict Press 115/75

rest :30

12 Push Press 135/95

ADV RX as written

RX 65/45, 75/55, 95/65, 115/80

Not off the rack and it doesn’t have to be unbroken.

Metcon

Metcon (Time)

3 RFT:

400 Meter Run

21 KBS (32/24kg)

15 Box Jumps

12 C2B

ADV RX as written

RX 24/16kg and pull-ups

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