12/6/19

12/6/19

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

Metcon

Metcon (Time)

10 Rounds:

Partner WOD

200m Run

6 Back Squats (225/155)

10 Kipping HSPU

Back Squats come from the rack.

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