9/3/15

9/3/15

CrossFit Allegiance – Regional Athletes

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Weightlifting

A. 3-rep heavy Overhead Squat

B. 2-rep heavy Snatch Balance

C. 1-rep heavy High Hang Squat Snatch

Save results in extra performance under each lift.

Metcon

4: Metcon (AMRAP – Reps)

5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets

Record you lowest round

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