8/29/18

8/29/18

CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (8×2 climbing EMOM)

Metcon

Metcon (3 Rounds for reps)

ADV RX

3 Rounds

Min 1: 18/12 Calorie Bike

Min 2: Rest

Min 3: 15 Pistols (alternating)

Min 4: 12 DB Snatches (50/35)

Min 5: 9 T2B

Min 6: 6 Ring Dips

Min 7: Rest

RX

3 Rounds

Min 1: 18/12 Calorie Bike

Min 2: Rest

Min 3: 15 Wallballs (20/14)

Min 4: 12 DB Snatches (50/35)

Min 5: 9 T2B

Min 6: 6 GHD Dips

Min 7: Rest

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