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CrossFit Allegiance – CrossFit

4 pm will be our last class. No open gym. We will be setting up for BOTL III.
Volunteers let Eric or I know if you have any questions. Please be at CFA Saturday morning between 6:30-6:45am. You can park in either neighbors lots. Ours will be closed. We will have snacks, water and sandwiches for you. Bring a chair. We will also have bagels and coffee in the am. Thank you for all your help. We need everyone of you!

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Metcon (Time)


30 Air Squats

20’ HSwalk

400 m Run

10 push-ups

5 Deadlifts (275/185)

RX 225/155

Fitness 185/135 and Push Press 50/35#

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