CrossFit Allegiance – CrossFit

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Barbell conditioning

Metcon (Time)

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 155/105

Round 2: 135/95

Round 3: 115/80

RX

Round 1: 135/95

Round 2: 115/80

Round 3: 95/65

Metcon

Play Ball (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

RX (95/65)