9/8/16

9/8/16

CrossFit Allegiance – CrossFit

Happy Birthday Krissy Jones! Cash out 43 slam balls.

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Weightlifting

Push Jerk (5×2, climbing)

off the rack

Metcon

Metcon (Time)

Partner WOD For time:

Run 1 mile

Then, 8 rounds of:

10 wallball 20/14

1 rope climb

Run 800 meters

Then, 4 rounds of:

10 wallball

1 rope climb

Run 400 meters

Then, 2 rounds of:

10 wall-ball shots

1 rope climb

Run relay style Partner A runs a 400 then Partner B runs a 400 and repeat to complete 1 mile then Partner A does 10 Wallballs and one rope climb and then B does 10 WB’s and 1 rope climb to each complete 4 rounds each for a total of 8 rounds. Repeat same format for the rest of the WOD. So each person will only run 800m then 400 then 200m and 4 rounds then 2 rounds then one round each.

Metcon

Extra work if interested

Metcon (Time)

3 RFT

30 Deads, 185/135

20 Front Squats, 185/135

10 Power Cleans, 185/135

*Rest 2 minutes between rounds

Metcon

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