1/24/19

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CrossFit Allegiance – CrossFit

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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

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