CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

6 Sets

Set 1: 3@80%

Set 2: 1@83%

Set 3: 3@80%

Set 4: 1@86%

Set 5: 3@80%

Set 6: 1@89%

Rest two minutes between sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

70/50 Calorie Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Calorie Row

Round 1 score is # of wallballs

Round 2 is # of Calories