12/3/18

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CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Metcon

Freedom Sauce 2 (AMRAP – Reps)

METCON

AMRAP 3:

21 OHS (95/65#)

21 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS (115/80#)

18 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS (135/95#)

15 Over-the-rower Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS (155/105#)

12 Over-the-rower Burpees

Max Calorie Row

RX 75/55, 95/65, 115/80 135/95

Scaled 65/45 75/55 95/65 115/80

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