CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3RFT:

30 Power Cleans (135/95#)

30 Wallballs (20/14#)

30 Calorie Row

Metcon (Time)

5RFT:

10 1-Arm KB Snatch (24/16kg) 5 on each side

10 Box Jumps (24/20″)