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CrossFit Allegiance – CrossFit

Happy Birthday Jason Leach and Toni Huber!

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Metcon

Metcon (AMRAP – Reps)

3 rounds of:

3 min AMRAP

6-9-12-15-18-21-24-27…….

Thruster, 95/65

T2B

rest 3 min between rounds

start where you left off

Metcon (10 Rounds for reps)

EMOMx10

ODD: 20/16 Cal Row

Even: 50 Double Unders

DU only, no singles, practice.

ODD rounds are worth 16/20 reps, Even is worth 50 reps.

RX is only if you do all calories and all DU every round.

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