CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (10 x 1 climbing)

On the Minute x 10

1 Hang Clean + 1 Jerk

Metcon

Metcon (Time)

400m Run

10 Snatches 115/75

5 Over the bar burpees

400m Run

10 Cleans 115/75

5 Over the bar burpees

400m Row

10 Snatches 115/75

5 Over the bar burpees

400m Row

10 Cleans 115/75

5 Over the bar burpees