CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (3×1 85%)

65%1×4

70%1×4

75%1×4

80%2×3

85%3×1

Metcon

Metcon (Time)

10 Ring MU

20 Step-Ups 24/20″

20 Squat Snatch (135/95#)

20 Step-Ups 24/20″

10 Ring MU

Scaled

MU

L1 C2B and dips

L2 PU and dips

L3 RR and dips