CrossFit Allegiance – CrossFit

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Weightlifting

Squat Snatch

Minutes 0-5: Heavy Double Overhead Squat

Minutes 5-10: Heavy Double Snatch Balance

Minutes 10-15: Moderate: 1 Snatch Pull + 2 High Hang Squat Snatch

Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Metcon

Metcon (Time)

3 Rounds:

15 HSPU

15 DB Snatch (50/35)

15 Burpees