CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 )

Metcon

Metcon (Time)

21-15-9:

Hang cleans 135/95

C2B Pull-ups

Calorie Row

Extra work if you want an after WOD

Metcon (No Measure)

6 Rounds, NOT for time:

:45 of easy Rowing

4 Ring Muscle-ups