9/4/18

9/4/18

CrossFit Allegiance – CrossFit

Happy belated Birthday Donnie!

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Weightlifting

Jerk (10×3 across, 5-10# heavier than last week)

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 DU

15 Power Cleans (115/80)

30 DU

15 T2B

RX

15 DU

15 power Cleans (95/65)

15 DU

15 T2B

Extra Gymnastics Work

Metcon (Time)

HSPU:

ADV RX

20 Repetitions

Rest 1 Minute

17 Repetitions

Rest 1 Minute

14 Repetitions

Rest 1 Minute

11 Repetitions

RX

14 reps

11 reps

8 reps

5 reps

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