CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (3×80%, 1×85%, 3×80%, 1×87%, 3×80%, 1×90%)

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

Metcon

scale: Heartbreak Kid (Time)

“Heartbreak Kid”

3 RFT:

10 Front Squats, 135/95

20 C2B Pull ups

50 Double unders

RX: Heartbreak Kid ADV (Time)

“Heartbreak Kid”

3 RFT:

10 Front Squats, 155/105 no rack

20 C2B Pull ups

50 Double unders

ADVRX: Heartbreak Kid Regional (Time)

“Heartbreak Kid”

3 Rounds:

10 Front Squats, 185/135 – no rack

20 C2B

50 Double Unders