CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (3×80%, 1×85%, 3×80%, 1×87%, 3X80%, 1×90%)

Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

Metcon

Metcon (Time)

800 Meter Run

25 Deadlifts

25 Box Jumps, 24/20

600 Meter Run

20 Deads

20 Box Jumps, 24/20

400 Meter Run

15 Deads

15 Box Jumps, 24/20

200 Meter Run

10 Deads

10 Box Jumps, 24/20

RX – 225/155