9/13/16

9/13/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

With a running clock…

AMRAPx5min:

21 Cal Row

21 DL (95/65)

Rest 5:00

AMRAPx5:

15 Cal Row

15 FS (95/65)

Rest 5:00

AMRAPx5:

9 Cal Row

9 Thrusters (95/65)

Extra work if you want an after WOD

Metcon (No Measure)

GHDSU

4×30

Rest 2 min between sets

Scaled

Sit-ups

4×30

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