CrossFit Allegiance – CrossFit

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Metcon

Lucky 7’s (Time)

5 Rounds:

7 Bar Muscle-Ups

7 Dumbbell Clusters (50/35#’s)

RX C2B
DB Cluster:

https://www.youtube.com/watch?v=uiKyT6_7bho

Optional Extra Strength Work

Metcon (No Measure)

5 Rounds:

5 Deadlifts (70%)

8 Bench Press (70%)

*Not for time