CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (EMOMx10: 2 Snatches 75%)

Work on speed and dropping under the bar.

Metcon

Metcon (Time)

21 HSPU

21 Ring Dips

21 Pushups

21 Calorie Row

15 HSPU

15 Ring Dips

15 Pushups

15 Calorie Row

9 HSPU

9 Ring Dips

9 Pushups

9 Calorie Row