8/9/19

8/9/19

CrossFit Allegiance – CrossFit

Congrats to Jordan Calhoun on the birth of his son Roman. We are so happy for you. We hope to meet him soon!

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Metcon

Metcon (Time)

4 Rounds For Time:

5 T2B

4/2 Bar MU

3 T2B

2/1 Bar MU

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Row

Max Rounds of

3 Power Cleans, 135/95 lbs

6 Push-ups

ADV RX – 135/95, RX – 115/85

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Row

Max Rounds of

3 Power Cleans, 135/95 lbs

6 Push-ups

ADV RX – 155/105, RX – 135/95

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Row

Max Rounds of

3 Power Cleans, 135/95 lbs

6 Push-ups

ADV RX – 175/125, RX – 155/105

Score is reps of:

3 Power Cleans, 135/95 lbs

6 Push-ups

Extra Gymnastics Work

Metcon (AMRAP – Reps)

3 Rounds:

Max Strict Handstand Push-ups

2 minute rest between rounds

RX kipping

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