CrossFit Allegiance – CrossFit
Happy Birthday Amanda V!
Today I will do what others won’t so tomorrow I can do what others can’t.
-Jerry Rice
Weightlifting
Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Midline Accessory Work
Metcon (AMRAP – Reps)
Alternating EMOM x 16:
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max T2B
T2B Window is from the 0:00-0:30
