CrossFit Allegiance – CrossFit

5:30am please wear something bright. No one that works down that block is expecting us to be running down the road especially in the dark.

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Metcon

Metcon (Time)

For Time:

Cash-in 1 mile run

30 KB Swings (32/24kg)

20 Burpees

1 mile run is Cross-over our neighbors parking lot and turn right down that block to the end of the cul-de-sac and back.

Metcon

Metcon (2 Rounds for reps)

EMOM 0-3

10-15 T2B

EMOM 3-6

5 Clean & Jerks (165/115)

3 total min for both movements. Pick a rep # you can do EMOM for 3 min

Round 1 reps is total for T2B and R2 reps is total for C&J