CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Rest 2:00
On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
Minute 1 – 82%
Minute 2 – 84%
Minute 3 – 86%
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)
ADV RX as written
RX 225/155
Congratulations to Katie for deciding to make a change and commit to herself. Great job on our 21 day nutrition challenge. You deserve a long healthy life. Enjoy your new CrossFit Allegiance fitness bag and keep up the new you. You’ve done amazing.
