9/19/16

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CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (5×3, across 80% – no TnG)

Front Squat (5×5, across 80%)

Metcon

Metcon (AMRAP – Reps)

4 rounds NOT for time of:

Max Rep Floor Press, Bodyweight

Max rep unbroken C2B Pull ups

No rest between movements, 3 minute rest between rounds

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