CrossFit Allegiance – CrossFit

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Weightlifting

Snatch Complex (Work up to a heavy set)

1 Hang Snatch Pull + 1 Hang Squat Snatch

Metcon

Metcon (Time)

Partner WOD

5 rounds

20 HSPU

20 Cleans 155/105

then

5 rounds

20 Wallballs

20 Burpees

Gymnastics

Extra work if there is time.

Metcon (No Measure)

7 Rounds of:

1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets