CrossFit Allegiance – CrossFit

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Warm-up

200m Jog

10 Lunges

10 Soldier walks

10 Quad pull/toe touch

10 Gate Openers

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2 Rounds

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

Weightlifting

Front Squat (5×4 75%)

Metcon

Metcon (Time)

Partner WOD

10 Rounds:

10 Squat Cleans (135/95)

20 Cal Row

60 Double Unders

Cool down

0-2min

Frog stretch

2-4

Child’s pose