CrossFit Allegiance – CrossFit

Happy Birthday Samantha!

Also, Good article below about 5 Ways to Get A Better Finish in the Snatch
http://www.catalystathletics.com/article/2072/5-Ways-to-Get-A-Better-Finish-in-the-Snatch/?mc_cid=f779c72001&mc_eid=2c2d035871

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Jennifer Pridemore

Weightlifting

Snatch (3×2 65-70%)

Back Squat (70% 3×3)

Metcon

Metcon (Time)

Partner WOD

4 Rounds

120 DU

60/50 Calorie Row

30 OHS (115/80)