CrossFit Allegiance – CrossFit

Team captains I will send you everyone’s info so you can contact them and organize your team. Let Jill or Eric know if you have any questions.

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Metcon

Metcon (No Measure)

Thursday “Pre-Game”

3 Rounds (Not For Score):

2 Minute Light Machine or Run

3 Strict Pull-ups

6 Push-ups

9 KBS (24/16kg)

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Machine or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

Mobility