CrossFit Allegiance – CrossFit

Happy birthday Derek!

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Weightlifting

Front Squat

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

Metcon

Metcon (Time)

3 Rounds:

200 M Row

400 M Run

Rest 3:00 Between rounds

Gymnastics

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

7 Unbroken T2B

RX 5 unbroken T2B

every 7 or 5 is worth 1 round