6/24/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

5 Sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5s negative, 3 second pause in bottom.

Set #1 – 60% of 1RM Front Squat

Set #2 – 65%

Sets #3+4+5 – 70%

Metcon

Metcon (Time)

For Time:

2 Rounds

400 Run

25 Thrusters (65/45)

15 C2B

Extra work if you want an after WOD

Metcon (No Measure)

3 Rounds

15 Weighted Glute Bridges

25 GHD Sit-Ups

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