9/8/15

9/8/15

CrossFit Allegiance – CrossFit

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Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Weightlifting

Snatch (EMOMx12:)

EMOMx12:

Mins 1-3: 1 rep at 75%

Mins 4-6: 1 rep at 80%

Mins 7-9: 1 rep at 85%

Mins 10-12: 1 rep at 80%

Note: you will do 3 reps at each % EMOM

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