CrossFit Allegiance – CrossFit

Weightlifting

Thruster

Build to a Heavy Set of 3 from Rack

No Jerk

Metcon

Metcon (Time)

Partner WOD

10 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Each person does 5 rounds for a total of 10 rounds. Athlete A rows and Athlete B can start rowing as soon as A physically starts their Thrusters. They cannot start while A is resting.

RX 95/65

Extra Gymnastics Work

Metcon (7 Rounds for reps)

Every :90 Seconds x 7 Sets:

7 T2B

7 Burpee Box Jump Overs (24/20)