CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 1×2

90% 3×1

Metcon

Metcon (Time)

Partner WOD

5 Rounds

10 T2B

10 C2B

10 Bar MU

-then-

100 Wallballs (20/14#)

80 1-Arm KB Snatch 24/16kg

40 OHS (135/95#)

20 Ring MU

Scaled:

5 Rounds

20 sit-ups

10 Pull-ups

10 C2B

-then-

100 Wallballs 20/14#

80 1-Arm KB Snatch 16/12KG

40 OHS 95/65

20 Dips