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CrossFit Allegiance – CrossFit

On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn”

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Metcon (3 Rounds for reps)

3 Rounds Rotate stations Every 2 minutes

A) 20 GHD situps

B) 20 Cal Row

C) 20 KBS 24/16kg

D) 10 single leg Deadlifts on each leg 24/16kg


Metcon (No Measure)

Min 1-3 Hamstrings

Min 3-6 Quads and hips

Min 6-9 Roll out

Min 9-12 Shoulders and Chest

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