CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (9×1 Climbing)
On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
75 Calorie Row
60 Alternating DB Snatches (50/35)
45 T2B
30 Burpee Box Jump Overs (30″/24″)
15 Bar Muscle-Ups
Pull-up progression is hanging on the mirror at CFA. It is important to get strict pull-ups before you get a kipping pull-up. “Do or do not, there is no try” -Yoda
