9/26/17

9/26/17

CrossFit Allegiance – CrossFit

Happy birthday Justin!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

1 min bike

10 supermans

10 hollow Rock

10 plank shoulder touch

—Then

Soldier walks

Quad pull toe touch

Lunges

Then

Empty bar work

3 Rounds:

5 RDL’s

5 Hang Cleans

5 Push jerks

Metcon

Captain Crunch (3 Rounds for reps)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

then

Max Calorie Row in Time Remaining

ADV RX as written

RX 75/55 95/75 135/95

PPLAdmin

PPLAdmin

RECENT POSTS

Scroll to Top