CrossFit Allegiance – CrossFit

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Please, NO more rowing 🙁

Weightlifting

Hang Clean (3×3)

60% 1×3

65% 1×3

70% 3×3

Clean Pull (4×3 105%)

Jerk (2×3)

60% 1×3

70% 1×3

75% 1×3

80% 2×3

Also log your 2×3 in extra performance under split or push depending on which jerk you do.

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

AMRAPx2min:

20/15 Calorie Assault Bike

AMRAP of 10m Shuttles in remaining time

Rest 2 mins between rounds

Score is shuttle run reps. Down is one back is two.