9/28/17

9/28/17

CrossFit Allegiance – CrossFit

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Male winner for our 21 Day Callange. Rob you should be proud. Please keep moving forward and continue to be healthy.

Metcon

Playground (Time)

Partner WOD

1 Mile Run

40 Kettlebell Swings (32/24kg)

40 Goblet Squats (32/24kg)

800 Meter Run

30 Kettlebell Swings

30 Goblet Squats

400 Meter Run

20 Kettlebell Swings

20 Goblet Squats

ADV RX as written

RX 24/16kg

Split reps and run together

The 1 mile will be to the end of the road and one lap around the building
5:30/6:30am please bring a flash light or reflectors and wear something bright. Thank you

PPLAdmin

PPLAdmin

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