CrossFit Allegiance – CrossFit
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
