CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Build to a heavy set of 10)

Metcon

Foul Shot (Time)

Partner WOD

3 Rounds For Time:

800 Meter Run

60 Calorie Row

60 Alternating DB Snatches (50/35)

Split Reps and Calories, Run together.

If partner is not running then scaled for the run is Bike 50 Calories in place of 800m