8/20/16

8/20/16

CrossFit Allegiance – CrossFit

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Weightlifting

Halting Squat Cleans (5×2)

pause at the knee for 2 seconds, drop each rep from the top

Jerk (Work up to a heavy Push Jerk + Split Jerk )

Off the rack

Metcon

Metcon (Time)

Partner WOD

3 Rounds

60 Goblet Squats (32/24)

60 Burpees

800 Meter Run

Split reps and run together

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