11/19/18

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CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Women 35#

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