CrossFit Allegiance – CrossFit
Weightlifting
Snatch Pull (100% 3×1 105% 3×2)
Front Squat
60% 1×3
70% 1×3
75% 1×3
80% 1×3
85% 1×2
90% 3×1
Metcon
Metcon (Time)
21-15-9
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20″)
KBS (24/16kg)