11/30/18

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CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Metcon

Metcon (Time)

For Time:

30 Clean and Jerks (185/135)

On the Minute: 5 T2B

***T2B Starting at 1 minute not 0.

RX 135/95

Fitness 95/65

Extra work if you want an after WOD

Metcon (Time)

For Time:

21-18-15-12-9

Assault Bike Calories

Rest 1 Minute Between Efforts

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