CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean + Hang Squat Clean + Squat Clean * (On the 90 Seconds x 5 Climbing)

Metcon

Clean Sheet (3 Rounds for reps)

AMRAP 3:

10/7 Calorie Bike

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

10/7 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

7 Burpees

5 Squat Cleans (135/95)