CrossFit Allegiance – CrossFit

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Weightlifting

Jerk (6×3 82% across and off the rack)

Metcon

Chain Reaction (Time)

3 Rounds:

21/15 Calorie Bike

7 Pull-ups + 7 T2B + 7 C2B

Directly Into…

3 Rounds:

9 Cleans (155/105)

9 Push Jerks (155/105)

ADV RX as written

RX 7 Pull-ups + 7 T2B + 7 Pull-ups and weights 115/80

Fitness 7 RR + 7 Knee ups + 7 RR and weights 75/55

Midline Accessory Work

Extra work

Metcon (No Measure)

2 Rounds:

:30 Seconds Single Arm Overhead DB Hold (Left) + 15 GHDS

:30 Seconds Single Arm Overhead DB Hold (Right) + 15 GHDS

:30 Seconds Double Overhead DB Hold + 15 GHDS