9/14/18

9/14/18

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Cash-in: 1000m Row

2 Rounds

800m run

10 Squat Cleans 155/105

10 Jerks 155/105

RX 135/95 Cleans no squat

Optional Extra Strength Work

Deadlift (5×3 climbing)

5 Sets of 3

Regular pull off ground, 5 second negative.

*After each set, complete 25′ Handstand Walk

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