CrossFit Allegiance – CrossFit

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Metcon

1: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20min:

200m Run (together)

40 Squat Cleans* – one athlete works at a time

*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

Weightlifting

2: Deadlift (3×3)

Romanian Dead Lifts (4×8)