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CrossFit Allegiance – CrossFit

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Partner rowboat (Time)

Partner WOD


500m Row

400m Run

Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.


Metcon (10 Rounds for reps)


Odd: 7 T2B + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 T2B

ADV RX as written

RX sets of 5 or better 95/65

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