CrossFit Allegiance – CrossFit

Happy Birthday Miranda!

I posted 2 WODs. Pick if you want to do the team WOD or the tabata WOD.

Weightlifting

Back Squat (5×3 85%)

Metcon

1: Metcon (3 Rounds for reps)

8 Rounds

20 Seconds Back Squats (45/35#)

:10 Seconds Rest

:20 Seconds DU

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds KB Snatches (24/16kg)

:10 Seconds Rest

:20 Seconds Kipping HSPU

:10 Seconds Rest

Rest 3:00

8 Rounds:

:20 Burpees

:10 Seconds Rest

Metcon

2: Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10 DB Reverse Lunges (50/35#)

10 DB S2OH (50/35#)

20 DU

200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 goes to row.

ADV RX as written

RX reverse KB lunges & S2OH 16kg/12kg

10 DU

Scaled 40 singles