9/6/16

9/6/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Work up to a heavy set of 3)

Metcon

Metcon (5 Rounds for reps)

5 rounds NOT for time of:*

Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.

Max unbroken reps of kipping HSPU (no rest between movements, 3 minute rest between rounds)

In WODify there will be 5 rounds for Reps.

PPLAdmin

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