9/29/16

9/29/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM x 28min:

Teams of 2

Min 1: Prowler Push

Min 2: Kettlebell Swings (24/16 Kg)

Min 3: Walking Lunge

Min 4: Sit-ups

Every 10m is 1 rep on the prowler push

Prowler weight:

Male teams 90#

Female 45#

Coed 70#

Walking lunges each leg is one rep

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