CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×2 climbing 3 second pause at the bottom)

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 5:

15 Over the Bar Burpees

21 Power Cleans

27/21 Calorie Row

Rest 5 Minutes

Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

ADV RX as written

RX

R1: 135/95

R2: 115/85

R3: 95/75