CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

5 Reps @ 75%

1 Rep @ 80%

5 Reps @ 75%

1 Rep @ 85%

5 Reps @ 75%

1 Rep @ 90%

Metcon

Metcon (Time)

For Time:

1 Round of Kelly

2 Rounds of Helen

1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Extra Gymnastics Work

Metcon (No Measure)

4 Rounds, Not For Time:

1:00 Light Bike

30% of Estimated Max Bar Muscle-Up Set.