8/6/19

8/6/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

4 Rounds:

400 Meter Run

20 DB Hang Clean & Jerks (50/35)

15 C2B

• Switch arms every 5 reps on the DB hang clean and jerks

Metcon (Time)

Partner WOD

3 Rounds

ADV RX

36’ Handstand Walk (each person)

14 power Cleans (155/105)

100m single arm DB farmers carry (hold DB at side. 50m each hand) 70/50# (each person)

RX

3 Rounds

14 push press (135/95)

14 power Cleans (135/95)

100m single arm DB farmers carry (hold DB at side. 50m each hand) 50/35#

Split reps with one person working at a time. Each partner does 36’ HSW and each person does a total of 100m carry.

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