CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 Reps @ 67%
On the 6:00… 6 Reps @ 75%
On the 9:00… 4 Reps @ 82%
On the 12:00… 2 Reps @ 87%
Metcon
Metcon (Time)
2 Rounds:
70 Wallballs (20/14)
50/35 Calorie Row
30 Alternating DB Snatches (50/35)
6 Bar MU