CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Partner WOD

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Thrusters (95/65)

You don’t need to wait for your partner when you come in from the run to start working.