CrossFit Allegiance – CrossFit

Scary Clowns (Hillary, Shannon, Angie) USA Olympic Gymnastic Team, (Jen W, Myra, Miranda) Teenage Mutant Ninja Turtles (Nikki, Kelly, Jill)

Weightlifting

Overhead Squat (Build to a Heavy Set of 3)

Metcon

Freedom Sauce 2 (AMRAP – Reps)

METCON

AMRAP 3:

21 OHS (95/65#)

21 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS (115/80#)

18 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS (135/95#)

15 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS (155/105#)

12 Over-the-rower Burpees

Max Calorie Row

RX 75/55, 95/65, 115/80 135/95

Scaled 65/45 75/55 95/65 115/80