CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift (5×5 climbing TNG)

Every 2 minutes x 5 Rounds

40% of Max Kipping Handstand Push-ups OR work on Strict HSPU OR DB Shoulder Press

Build in Weight to a Heavy set of 5.

Metcon

Fuller Circle (Time)

Partner WOD

For Time:

100 KBS 24/16kg

250 DU

4000m Row

250 DU

100 KBS 24/16kg

ADV RX as Written

RX KBS 16/12kg, 170 DU (85 each)