CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX C2B

Weightlifting

Snatch Complex (7 sets building)

Power Snatch +

Low Hang Squat Snatch +

Overhead Squat

Snatch (3×1 (Between 85-92%))

Metcon

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 OHS (115/80)

RX

30 DU

30/21 Cal Row

15 OHS 95/65