CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

3 Rounds

10 Double KB Hang Clean & Jerks

20 Double KB Front Rack Lunge

10 Double KB Hang Clean & Jerks

100m Double KB Farmers Carry

RX KB 24/16kg
Double KB Clean & Jerk

https://m.youtube.com/watch?v=noQxrawvr78

Double KB Fromt Rack Lunge. You can reverse step or Front Step.

https://m.youtube.com/watch?v=dSTVBCHvg0E

Metcon

Metcon (Time)

Partner WOD For Time:

100/70 Calorie Bike

100 HSPU

RX Push Press 50/35