CrossFit Allegiance – CrossFit

Happy Birthday Melissa H!

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Weightlifting

3 Position Squat Clean & Jerk (65-75% 5×1 Across)

https://www.youtube.com/watch?v=fNFdAxnKZIo

Pockets/knees/below knees

Metcon

Metcon (Time)

Partner

4 Rounds For Time:

80 Air Squats

60 Sit-ups

40/30 Calorie Row