10/19/18

10/19/18

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

2×4 @ 82%

2×3 @ 87%

2×2 @ 92%

Metcon

Triple Up (AMRAP – Rounds and Reps)

AMRAP x 12

3 Thrusters (95/65)

3 T2B

3 Calorie Row

6 Thrusters (95/65)

6 T2B

6 Calorie Row

9 Thrusters (95/65)

9 T2B

9 Calorie Row

….

Continue to add (3) reps until finish

Extra work if you want an after WOD

Metcon (Time)

For Time:

50 DU

21 HSPU

50 DU

15 HSPU

50 DU

9 HSPU

50 DU

15 HSPU

50 DU

21 HSPU

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