CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×5 85%)

Metcon

Metcon (Time)

3 RFT:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double-Unders

Extra work if you want an after WOD

Snatch

70%/2

75%/2

80%/2

85%/2

90%/1

95%/1

Snatch Pull (110% 4×2)