CrossFit Allegiance – CrossFit

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Barbell conditioning

Metcon (2 Rounds for reps)

EMOMx8:

Minutes 1-4: 3 Snatches (185/135)

Minutes 5-8: 5 Clean and Jerks (185/135)

ADV RX as written

RX 155/105

L3 135/95

L2 115/75

L1 105/55
Scoring in WODify is reps

R1 Min 1-4

R2 Min 5-8

Metcon (Time)

Team of 3

63-54-45-36:

Chest-to-Bar Pull-ups

DB Lunge (35/20’s)

Push-ups

Split reps as needed and one person working at a time.

ADV RX as written

RX Pull-ups