CrossFit Allegiance – CrossFit

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Weightlifting

Squat Snatch

On the Minute x 9

Minute 1 – 60% x 2

Minute 2 – 65% x 2

Minute 3 – 70% x 2

Repeat cycle for a total 3 times two reps at each %. You can reset between reps.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

ADV RX as written

RX 95/65 and 15 DU