CrossFit Allegiance – CrossFit

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Weightlifting

Strength

A. 3×1 Squat Clean

B. 3×2 Bench Press

C. 3×3 OHS

25 minute time cap

Metcon

Metcon (Time)

25 Calorie Row

25 Box Jumps, 24/20

20 Calorie Row

20 Box Jumps, 24/20

15 Calorie Row

15 Box Jumps, 24/20

10 Calorie Row

10 Box Jumps, 24/20