CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (80% 4×4)

Metcon

Metcon (Time)

4RFT:

15 OHS 95/65#

12 Pull-ups

Directly into:

4RFT:

15 Calorie Row

12 Ring Dips

ADV RX (115/85#) & (C2B)