CrossFit Allegiance – CrossFit

Happy Birthday Kyle!

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Weightlifting

Front Squat (3×5 79% 1×1 85%, 87%, 89%)

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

Min 1: 12 KB Front Rack Lunges (24/16kg)

Min 2: 12 Push-ups

Min 3: 12 KB Box Step-Ups (16/12kg)

Min 4: 50s Plank Hold (elbows)

6 each leg and everyone steps to 20″ box