CrossFit Allegiance – CrossFit

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Weightlifting

Tempo Front Squat 6 sec (10×1)

6 seconds down 1 second pause at bottom

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 13:

50 Dumbbell Snatches (50/35)

40 Burpees

30 T2B

20 Kipping HSPU

RX

AMRAP 13:

50 Dumbbell Snatches (50/35)

40 Burpees

30 T2B

20 Hand Release Push-ups

Fitness

AMRAP 13:

50 Dumbbell Snatches (35/25)

40 Burpees

30 T2B

20 Hand Release Push-ups