CrossFit Allegiance – CrossFit

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Weightlifting

Squat Clean (1×1)

Work up to a heavy squat clean

Metcon

Metcon (Time)

21 – 15 – 9

Kettlebell Swings 32/24kg

400m run

directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Squat Cleans (155/105)

200 Meter Run

ADV RX as written

RX 135/95