9/18/19

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CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Team of Three

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

• Athletes will split reps up how they see fit, with one person working at a time

• Enter separate scores for the bench, front squat, and deadlifts

Front Squat off the rack and Bench Press

One barbell per team

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