CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

3 RFT

Partner A Rows 500m

Partner B Runs 400m

Partner A Runs 400m

Partner B Rows 500m

Rest 3 minutes between rounds

Core work

Metcon (AMRAP – Reps)

Tabata Sit-ups

20 sec ON 10 sec OFF

AMRAP