CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

ADV RX

6 Rounds, On the 3:00:

400m run

RX 6 Rounds, On the 2:00:

400m Row

*score is your slowest round

Metcon

Partner Hang Nail (AMRAP – Rounds and Reps)

AMRAP 20

60 DB Hang Clean and Jerks (50/35)

50/36 Cal Row or Bike or 400m Run

40 Lateral Barbell Burpees

30 Deadlifts (245/165)