CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Weight)

Alternating on the minute x 12 (6 Rounds)

Minute 1: 6 Back squat

Minute 2: 3 Front squat

65% of 1 RM Front Squat

Metcon

Metcon (Time)

1,000m Run or Row directly into…

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into… 1,000m Run or Row