CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (3×1 at 90% 2×2 at 80-85%, does not need to be TnG)

Metcon

RX: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat Snatch

Scale: Metcon (Time)

12-9-7-5

Pull-ups

Snatch 75/55