CrossFit Allegiance – CrossFit
Weightlifting
Clean and Jerk (9×1 climbing)
On the Minute x 11:
1 Clean and Jerk
Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: Rest
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%
Metcon
Funny Bone (Time)
21-15-9:
KBS (32/24kg)
Box Jump Overs (30/24)
Front Squats (135/95)
ADV RX as written
RX
21-15-9:
KBS (24/16kg)
Box Jump Overs (24/20″)
Front Squats (115/80)
Fitness: Step-ups and 95/65
