6/17/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

3 Reps @ 70%, 1 Rep @ 75%

3 Reps @ 75%, 1 Rep @ 80%

3 Reps @ 80%, 1 Rep @ 85%

rest 2-3:00 min

Following our single at 85%, make a judgement call to attempt 1 rep.

Metcon

Metcon (Time)

3 Rounds:

75 DU

50 Air Squats

25/18 Calorie Row

Core work

Metcon (2 Rounds for reps)

Tabata GHD Sit-Ups

Rest 1:00

Tabata back Extensions

Tabata is 8 rounds

:20 seconds max reps

:10 seconds rest

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