9/8/17

9/8/17

CrossFit Allegiance – CrossFit

HAPPY BIRTHDAY, KRISSY!!

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Weightlifting

Front Squat (Work up to a heavy single)

Metcon

Metcon (Time)

For Time:

800 Meter Run

30 Calorie Row

25 Burpees

20 Clusters (115/80)

ADV RX as written

RX 95/65

Optional Extra Strength Work

Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)

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