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CrossFit Allegiance – CrossFit

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Metcon (Time)

Partner WOD


Weighted DB Lunges (50/35)

Weighted Sit-ups (you choose the weight)

ADV as written

RX 35/20

*Split reps and one person working at a time.

*lunges can be walking or in place, reverse or forward.

*One DB in each hand.


Metcon (No Measure)

EMOM x 12 Alternating

ODD Minute: Goat One

Even Minute: Goat Two

**A goat is something you need to work on and improve. Choose two movements.

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