CrossFit Allegiance – CrossFit
Weightlifting
Jerk (5×2 across)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
1 T2B
1 HSPU
2T2B
2 HSPU
3 T2B
3 HSPU
…
Continue to Climb by 1 Rep Each
Fitness
Sit-ups or Knee ups
Push-press 75/55
Optional Extra Strength Work
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
