CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (Time)

ADV RX

12 Sets for Time:

30% of Max Strict HSPU

RX DB Strict Press 12×5 (55/35)

*Same # or reps just 2 more sets from last week

Weightlifting

Push Jerk

5 Sets of 2:

Pausing Push Jerk

1s Pause in Dip, and Catch

*all off the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 DU

20 Dumbbell Hang CJ (50/35)

40 DU

20/15 Calorie Row

DB C&J switch hands every five reps.