9/9/17

9/9/17

CrossFit Allegiance – CrossFit

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Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Extra work if you want an after WOD

Metcon (Time)

Rope Climbs

6 Reps

rest 1 minute

5 Reps

rest :45

4 Reps

rest :30

3 Reps

rest :15

2 Reps

Score is total time with rest time included.

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