CrossFit Allegiance – CrossFit

Weightlifting

Back Squat

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

Metcon

Metcon (Time)

3 Rounds

10 Power Snatches (115/80)

20 Box Jump Overs (24/20″)

30 Wallballs (20/14#)

ADV RX as written

RX 95/65

Extra Gymnastics Work

Metcon (AMRAP – Reps)

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups

Even – 40 DU