9/30/16

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CrossFit Allegiance – CrossFit

Happy Birthday Bill Knight!

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Weightlifting

Back Squat (1×4, 1×1, 1×4, 1×1)

A. 1×4 at 78%,

B. 1×1 at 83%,

C. 1×4 at 78%

D. 1×1 at 86%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18min:

30 Thrusters (95/65)

30 Box Jump Overs, 24/20

30 Cal Row

30 T2B

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