CrossFit Allegiance – CrossFit
Weightlifting
Snatch Balance (5×1 climbing)
Snatch Grip Deadlift (5×2, climbing – pause for 5 sec 2″ off the ground)
Metcon
Metcon (Time)
18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65
If you are not doing RX (unbroken) do not take a 20 second rest.
