9/21/19

9/21/19

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

For Time: ADV RX

60 Clean and Jerks (155/105)

200m Run

10 Rope Climbs

400m Run

100 Over the Bar Burpees

200m Run

10 Rope Climbs

400m Run

60 Clean and Jerks (155/105)

Team of 3

For Time: RX

Teams of 3

60 Clean and Jerks (135/95)

200m Run

45 Pull-ups

400m Run

100 Over the Bar Burpees

200m Run

45 Pull-ups

400m Run

60 Clean and Jerks (135/95)

Split Reps, all athletes run, and start working when last person comes in the door.

Over the bar burpees are lateral.

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