CrossFit Allegiance – CrossFit

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Weightlifting

Metcon (Distance)

On the 2:00 x 5

3 Front Squats + 6 Back Squats + 50′ Handstand Walk

Round 1: 55%

Round 2: 60%

Rounds 3-5: 65%

*% of your Front Squat

Metcon (AMRAP – Reps)

AMRAP 4:

Cal Bike

INTO…..

AMRAP 12:

3 Rounds of “Cindy”

5 Squat Cleans (185/135)

*Cindy 5 pull-ups 10 push-ups 15 air squats

*WOD finishes at 16 min

ADV RX as written

RX 155/105

Fitness 135/95