CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (80% 5×5)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra work if you want an after WOD

Clean and Jerk (85% 3×1)

60% 3+1

65% 2+1

70% 2+1

75% 2+1

80% 2+1

85% 3×1