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CrossFit Allegiance – CrossFit

No daycare or kids class all week. Regular schedule next week

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Metcon (No Measure)

2 rounds

5 hallow rocks

5 bridges

10 flutter kicks

10 plank shoulder taps


2 rounds

10 KBS

5 single arm KB strict press/arm


2 rounds

butt kicks down and back

high knees down and back

karaoke down and back


Metcon (Time)

Partner WOD

1 mile run


50 strict pull-ups

80 hand release push-ups

100 cal row

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