CrossFit Allegiance – CrossFit

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Conditioning

Metcon (2 Rounds for reps)

Alternate EMOM x 10

Minute 1 Work

Minute 2 Rest

Minute 1 seconds 0-20 Max Power Cleans (115/85)

Seconds 20-40 Rest

Seconds 40-60 ADV RX Max Ring MU RX Max C2B

Track two scores. The first score is total power cleans over five rounds and the second score is total MU or C2B

Metcon

Metcon (Time)

For Time:

100/70 Cal Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single DB Snatches (50/35)