CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (3×9 )

1×9 65%

1×9 70%

1×9 75%

*After each set, complete 50% of Max Ring Muscle-ups

Metcon

Metcon (Time)

For Time:

4 Rounds

400 m Run

3 Rope Climbs

RX

400m Run

8 Strict Pull-ups