CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk (8×1)

On the Minute x 8

2 Squat Cleans + 1 Split Jerk

Performed at 70% of Clean and Jerk

Metcon

Metcon (Time)

For Time:

21 Bar Facing Burpees

21 Power Cleans (135/95)

21 Bar Facing Burpees

ADV RX

RX 115//75

Midline

Metcon (AMRAP – Reps)

EMOM x 12

Even: 15 GHD Sit-Ups

Odd: 20 Hip Extensions