CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD FT:

4,000m row

2,000m run

Split reps, Switch when you want and both people can work at the same time. Do it in any order.

Skill

You can do the WOD OR SKill work

Metcon (10 Rounds for reps)

Goat

EMOMx20:

Even: one skill

Odd: one skill