5/16/18

5/16/18

CrossFit Allegiance – CrossFit

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Weightlifting

3-Position Power Clean + Split Jerk (Build to a heavy complex)

Metcon

Metcon (Time)

Partner

3 Rounds:

20 Clean and Jerks (135/95)

800 Meter Row

RX 95/65

Split reps

Extra work if you want an after WOD

Metcon (No Measure)

6 Rounds

10 GHD Sit-Ups

20 AbMat Sit-Ups

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