CrossFit Allegiance – CrossFit

Happy Birthday Jay!

Metcon

Metcon (Time)

Partner WOD

For Time:

3,000m Row

200 Double Unders

100 GHDS

50 Burpees

3,000m Row

Weightlifting

Back Squat (EMOMx5: 5 @75% across)

Optional Extra Strength Work

Snatch

2×2 @ 74%

2×2 @ 78%

2×2 @ 82%

Pausing 1 second at Knee Level