CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift

6 Sets of 2

Deficit Deadlift of 3″

Start in the 50-55% range, and finish in the area of 65-70%.

Metcon

Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

100m Farmers Carry (32/24kg)