CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (3×8 65%)
Gymnastics
10 minute Time Cap
Muscle-ups (3×9)
Choose one: unbrokend muscle-ups
A. 3 sets of 9
B. 4 sets of 7
C. 5 sets of 5
D. 6 sets of 4
E. 7 sets of 3
F. 8 sets of 2
G. 9 sets of 1
Rest 1 min between sets
L3 Strict C2B
L2 Strict PU
L1 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B
Our very own Battle of the Lake Competition at CFA
