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CrossFit Allegiance – CrossFit

There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available.

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Back Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of Back Squat. 3% increase from last week.


“Squating Elizabeth” (Time)


Squat Cleans, 135/95

Ring Dips
Scaling options

GHD dips or box dips or push-ups

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