CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift

rest ~1:30-2:00 between:

3 Reps @ 70%, 1 Rep @ 75%

3 Reps @ 70%, 1 Rep @ 80%

3 reps @ 70%, 1 Rep @ 85%

Rest 2 min following our single at 85% make a judgment call to attempt a 1 Rep Max

Metcon

El Nino (Time)

For Time:

1 Mile Run

50 DB Snatches (50/35#)

400m Run (50/35# DB)

30 Pull-Ups

20 Burpee Box Jumps (24″/20″)

Hold one DB for the 400m Run