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CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (EMOMx10: 1 Snatch – you choose the weight)

If you add weight or take off weight then make sure you change the sets to the right amount.

Metcon

The Admiral (Time)

3 RFT:

20 Burpee Pull ups – bar should be about 6′ above max reach

20 Front Squats, 155/105

20 Box Jumps, 24/20″
Obviously 6″ not 6’……

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