CrossFit Allegiance – CrossFit

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Weightlifting

Power Clean + Front Squat (3×2 70%)

2×2 60%

2×2 65%

3×2 70%

Metcon

Metcon (Weight)

EMOMx10:

Odd: 5 Thrusters (Climbing)

Even: 200m Run (once around the building)

You choose your weight on the thrusters. Add weight each round. Score will be total weight. For example 55,65,75,85,95 will be 375#