CrossFit Allegiance – CrossFit

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Warm-up (No Measure)

2 Rounds of:

Partner A

200m Row

200m Run

10/8 Cal Bike

Partner B

10 Hallow rocks

15 Sit-ups

20 Mountain climbers

:30 sec plank

-then-

Quad pull

Knee tuck

Cherry pickers

Butt kicks

Metcon

Metcon (Time)

For Time:

3 Rounds

400m Run

10 Clean and Jerks (135/95)

3 Rope Climbs

20 Burpees

RX 115/80

In place of rope Climbs 10 pull-ups