CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk ( 2 Cleans + 1 Jerk x 3 75%)

60% 2 cleans +1 Jerk

70% 2 cleans +1 Jerk

75% 2 cleans +1 jerk x 3

Front Squat (85%x1)

75%x 3

80%x1

75%x3

83%x1

75%x3

85%x1

Metcon

Metcon (Time)

Partner WOD

400m run

10 Snatches (135/95)

400m run

10 Snatches

400m run

20 Cleans (135/95)

400m run

20 Cleans

Adv RX as written

RX 95/65

**partner WOD, split reps and run together