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CrossFit Allegiance – CrossFit

Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely 🤔

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Metcon (20 Rounds for reps)

Goat Day

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

Goat Day gives you an opportunity to refine skills or work on your weaknesses. Today is geared towards Practice, a controlled heart rate and improve the technique. We want to practice at a low-intensity.

Choose two “Goats” to work on, and we’ll alternate between them on each minute.


Metcon (Time)

Partner WOD

50/40 Cal Bike

30 Clean and Jerk 135/95

50/40 Cal Row

20 Clean and Jerk 155/105

50/40 Cal Bike

10 Clean and Jerks 185/130

50/40 Cal Row


115/80, 135/95, 155/105


95/65, 115/80, 135/95

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