CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean (Squat Clean Climbing)
On the Minute x 10:
On the 0: 3 Squat Cleans @ 65%
On the 1: 2 Squat Cleans @ 70%
On the 2: 1 Squat Clean @ 75%
On the 3: Rest
On the 4: 3 Squat Cleans @ 70%
On the 5: 2 Squat Cleans @ 75%
On the 6: 1 Squat Clean @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Squat Clean (Building in Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 3
AMRAP 25:
120 Double Unders
60/45 Calorie Bike
30 Push Jerks (165/110)
ADV Rx as written
RX 135/95
