CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

Metcon

2k Row (Time)

Max Effort 2k Row

Skill Work

Behind The Neck Jerk (6×2 (95/65#) at most)

1 Jerk behind to neck into 1 Jerk infront

*Off the rack