CrossFit Allegiance – CrossFit

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Weightlifting

Hang Snatch

5 Sets:

1 Hang Snatch Pull

2 Hang Snatch High Pull

3 Hang Snatches

Add weight as you go one full complex is one rep.

Metcon

Metcon (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Snatches (135/95)

RX 95/65

Fitness 75/55

Extra Gymnastics Work