10/21/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

10-8-6-4-2 Reps

Ascending percentages with each:

On the 0:00… 10 Reps @ 60% of estimated 1RM

On the 3:00…. 8 Reps @ 67%

On the 6:00… 6 Reps @ 75%

On the 9:00… 4 Reps @ 82%

On the 12:00… 2 Reps @ 87%

Metcon

Metcon (Time)

2 Rounds:

70 Wallballs (20/14)

50/35 Calorie Row

30 Alternating DB Snatches (50/35)

6 Bar MU

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