CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (185/135)
On the Minute: 5 T2B
***T2B Starting at 1 minute not 0.
RX 135/95
Fitness 95/65
Extra work if you want an after WOD
Metcon (Time)
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts
