10/7/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Metcon

Metcon (Time)

Partner WOD

Cash In: 100/70 Cal Bike

5 Rounds

24 C2B

16 Burpee Box Jumps (24/20)

20 Double DB Front Rack Lunge (50’s/35’s)

Cash Out: 100 Cal Row
RX – Pull ups

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