CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Build to a heavy set of 5)

Warm-up

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

…

Build to Heavy 5

Metcon

Metcon (Time)

7 Rounds:

5 C2B

6 OHS (115/85)

7 Power Cleans (115/85)