CrossFit Allegiance – CrossFit

Friday’s schedule is 5:30am, 6:30am and 8:30am only.

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Weightlifting

Snatch (EMOMx10: 1 Snatch at 75%)

Work on Speed.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes AMRAP of:

9 Sumo Deadlift High Pulls (95/65)

12 Wallballs (30/20)
Girls still go to the 9′ line