9/18/17

9/18/17

CrossFit Allegiance – CrossFit

5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you.

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Weightlifting

Back Squat (4×2 75%)

Gymnastics

Metcon (Time)

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

9 Strict HSPU

rest :15

6 Strict HSPU

RX kipping HSPU

Metcon

Metcon (Time)

Partner WOD

160 DU

160 Air Squats

800 M Run

400 M Run

80 KBS 32/24kg

80/60 Row

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