CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press

Bar x 20

1×4 50%

1×3 60%

1×2 70%

3×3 85%

2×5 75%

Metcon

Metcon (Time)

ADV RX

30 Snatches (135/95)

10 Ring Muscle-ups

30 Clean & Jerks (135/95)

10 Ring Muscle-ups

30 Thrusters (135/95)

10 Ring Muscle-ups

RX

30 Snatches (95/65)

10 C2B

30 Clean and Jerks (95/65)

10 C2B

30 Thrusters (95/65)

10 C2B

Fitness

30 Snatches (75/55)

Pull-ups

30 Clean and Jerks (75/55)

Pull-ups

30 Thrusters (75/55)

Pull-ups

Core work

Metcon (No Measure)

Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off