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CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

On the 90 Seconds x 6 Sets:

Set 1: 3 Reps @ 75%

Set 2: 2 Reps @ 80%

Set 3: 1 Rep @ 85%

Sets 4-5-6: 1 Rep @ 90%

After Each Set, Complete 6 Handstand Push-ups

Metcon

Life Jacket (3 Rounds for reps)

AMRAP 5:

27 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

ADV RX as written

RX (95/65) (75/55) (55/45)

Pullups sit-ups Pullups

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