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CrossFit Allegiance – CrossFit

Please sign up for Murph. Class times are open for you to sign up. We will have a 8am 8:30am 9:00am classes. Also, we have a list of appetizers/sides for people to bring and share on the chalkboard please sign up if you can. We will provide burgers, chicken, hot dogs, buns, plates, napkins, cups, forks, knives, ketchup, mustard.

View Public Whiteboard


Hang Squat Clean

On the Minute x 5:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

Rest 1:00


On the Minute x 5:

1 Hang Squat Clean, building in load.


Metcon (Time)

3 Rounds:

15 Hang Cleans (115/85)

15 Lateral Barbell Burpees

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