9/21/16

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CrossFit Allegiance – CrossFit

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Weightlifting

Snatch Complex (HSPull + HSS) (3×2, across @65% then 3×2 @70%)

1 Hang Snatch Pull + 1 Hang Squat Snatch

Snatch Pull (3×2, across 100% of best snatch then 110% 2×2)

Pause 1″ off the ground

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

55 Power Snatches (95/65)

55 Pull-Ups

55 Calorie Row

55 HSPU

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