CrossFit Allegiance – CrossFit

Happy Birthday Lauren S
and Eric O!

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Weightlifting

Back Squat (3×3 65%)

Metcon

Metcon (Time)

3 Rounds

25 KBS 32/24kg

25 Burpees

Burpees are with 2 feet together hopping over an abmat.

Scaled 24/16kg

#throwbackgreenvillegames

Extra work if you want an after WOD

Snatch (60% 1×2 65% 1×2 70% 1×2)

Snatch Pull (3×3 80%)