CrossFit Allegiance – CrossFit

Weightlifting

Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 88%

3 Reps @ 80%

1 Rep @ 91%

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

Max Strict Press (2/3 Bodyweight)

Max Strict Pull-Ups

Rest 3:00 between rounds

Extra work if you want an after WOD

Metcon (No Measure)

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest