CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
7 Sets of 3 Squats
Pause for 1 second at the bottom
Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest 1-2 minutes between sets.
Thruster
On the 2:00 x 5 Sets:
3 Thrusters
Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day
Metcon
Metcon (Time)
3 Rounds:
10 Thrusters
20 Deadlifts
100 DU
ADV RX 135/95
RX Barbell 95/65
