CrossFit Allegiance – CrossFit

Schedule this week:
Thursday July 4th 8:30am only
Friday July 5th 5:30am 9:30am only.
The rest of the week is regular schedule.

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Weightlifting

Deadlift (5×5 Climbing TNG)

Metcon

Sugar Daddy (Time)

21-15-9 Dead Lifts, 225/155

400m Run after each round

Extra work if you want an after WOD

Metcon (Time)

For Time:

21-15-9:

Strict Pull-Ups

Strict Handstand Pushups

12:00 Time Cap