CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD:

60-40-30-20

KBS (32/24kg)

Burpees

400 Meter Run

ADV RX as Written

RX 24/16kg

**Split reps however needed and run together

Mobility

Metcon (No Measure)

2 min Frog stretch

2 min ankle stretch

2 min 90/90 stretch

2 min Chest Smash with ball

2 min Lat Smash with Roller