CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (60%/2 65%/2 70%/2)

Clean Pull (80% 3×3)

Metcon

Metcon (Time)

3 RFT

6 C2B

12 box jumps

6 pull-ups

ADV RX

3RFT:

6 Strict C2B

6 Kipping C2B

6 Bar MU

Optional Extra Strength Work

Metcon (Time)

For time:

50 Clean & Jerks 135/95

*EMOM: Complete 6 T2B – starting with the T2B