CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 Wallballs (20/14#)

20 Cleans (95/65#)

5 Ring Muscle-ups

Scaled:

MU = 10 PU + 10 dips