CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

Hollow Rock

8×10

Super mans

8×5

Metcon

Partner Bumper Row (Time)

Partner WOD

ADV Rx

3 Rounds:

1000m Row

50 Sit-ups

40 Strict Presses (75/55)

RX

3 Rounds:

1000m Row

50 Sit-ups

40 DB Push Presses (35s/20s)