CrossFit Allegiance – CrossFit
Weightlifting
Snatch (EMOMx10: 1 Snatch – you choose the weight)
If you add weight or take off weight then make sure you change the sets to the right amount.
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
Obviously 6″ not 6’……
