6/28/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Hang Clean + Split Jerk

On the 1:30 x 7 Sets:

2 Hang Squat Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a moderate

% of your 1RM Clean & Jerk

Metcon

Metcon (Time)

For Time:

21/15 Calorie Row

30 DU

7 Hang Clusters (135/95)

15/12 Calorie Row

30 DU

7 Hang Clusters

9 Calorie Row

30 DU

7 Hang Clusters

RX 115/75

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