CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (75% 3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

6 Strict Pull-Ups

9 Front Squats (135/95)

Gymnastics

Extra work

Metcon (3 Rounds for reps)

Ring Muscle-ups:

3×70% unbroken

rest :70 seconds between sets