CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18min:

Partner WOD

30 Push Jerks (115/80#)

30 BJ (24/20″)

30 Cal Row

30 T2B

Split Reps

Metcon

Metcon (6 Rounds for reps)

EMOMx12

Odd: 10 HSPU

Even: 5 Muscle-ups

Scaled

Odd: Press 75/55

Even: 5 C2B OR PU OR 10 RR