CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (Build to a moderate heavy )

Metcon

Metcon (Time)

ADV RX

For Time:

1 Round:

800 M Run

80 DU

21 Hang Power Cleans (155/105)

2 Rounds:

400 M Run

40 DU

15 Hang Power Cleans (155/105)

3 Rounds:

200 M Run

20 DU

9 Hang Power Cleans (155/105)

RX

For Time:

1 Round:

800 M Run

80 DU

21 Hang Power Cleans (115/75)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (115/75)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (115/75)