CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (89%x1 )

78%x5

83%x1

78%x5

86%x1

78%x5

89%x1

Metcon

Metcon (Time)

Partner WOD

Row 3,000m

40 Thrusters (95/65#)

40 C2B Pull-ups

Row 2,000m

30 Thrusters (95/65#)

30 C2B Pull-ups

1,000m Row

20 Thrusters (95/65#)

20 C2B Pull-ups

ADV RX individual

Row 2,000m

42 Thrusters (95/65#)

42 C2B Pull-ups

Row 1,000m

30 Thrusters (95/65#)

30 C2B Pull-ups

500m Row

18 Thrusters (95/65#)

18 C2B Pull-ups