8/30/17

8/30/17

CrossFit Allegiance – CrossFit

Happy Birthday, Josh Roberts!

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Weightlifting

Power Clean

70% 3×5

75% 2×3

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

rest 5 minutes

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5 minutes

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (185/135)

ADV RX as written

RX 115/75 135/95 155/105

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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