CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

Partner Warm up

Partner A rows while partner B does 5 Air Squats, 5 RDLs, 5 GM, 10 Cherry pickers then Switch

500m Row

300m Row

500m Row

Weightlifting

Deadlift (Build to a Heavy Set of 5)

Metcon

Detention (AMRAP – Rounds and Reps)

ADV RX

AMRAP 12:

6 Kipping HSPU

9 Deadlifts (225/155)

30 Double Unders

RX

AMRAP 12:

6 Dumbbell Strict Press (50/35)

9 Deadlifts (225/155)

30 Double Unders

Scaled

AMRAP 12:

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders