1/9/16

1/9/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (1×1 91%)

Back Squat

80%/5

85%/1

80%/5

88%/1

80%/5

91%/1

Metcon

Metcon (Time)

30-20-10:

Pull-ups

Cals on Rower

Directly into…

30-20-10:

Shoulder to Overhead (135/95#)

Jumping Lunges (15/side)

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