CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

1×9 73%

1×9 77%

1×9 81%

Metcon

Metcon (Time)

800m Run

21 Cleans (155/105)

400m Run

21 Burpee Box Jump Overs (24/20)

RX 135/95

Extra Gymnastics Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5:

25 DU, 1 MU

25 DU, 2 MU

25 DU, 3 MU

….

Continue to Climb by 1 Ring Muscle-up

This Thursday October 11th.