CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx10

Minutes 1-5: 3 Snatches

Minutes 6-10: 5 Clean & Jerks

You choose the weight

100# snatch 100# C&J score = 200

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie on Rower Time Remaining

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie on Rower Time Remaining

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie on Rower Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

ADV RX as written

RX 95/55, 115/70, 135/85

Score is total calories each round

CrossFit Kids Sam Knight getting stronger