CrossFit Allegiance – CrossFit

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Metcon

Full Count (Time)

Partner WOD

100 Calorie Bike

-then-

5 Rounds

30 DB Snatches (50/35)

200m Run

36/24 Calorie Row
Split reps/calories and run together

Optional Extra Strength Work

Snatch (10×1 climbing)

Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.