CrossFit Allegiance – CrossFit
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Weightlifting
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
Based off of your 1RM Front Squat
Metcon
Metcon (Time)
30-20-10:
Row Calories
20 Dumbbell Walking Lunge (One Arm Extended)
Directly Into…
5 Devil Presses (50’s/35’s)
10 Wallballs (30/20)
10 Devil Presses (50’s/35’s)
20 Wallballs (30/20)
15 Devil Presses (50’s/35’s)
30 Wallballs (30/20)
Lunges:
—One DB will rest in the front rack, while the other is locked out overhead for the walking lunge
Switch arm position after 10
The back knee should touch the ground and the hips should fully extend at the top of each rep
RX 35/20, 20/14lb wallball
