CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk (60%/2 65%/2 70%/2)

Clean Pull (3×3 80%)

Metcon

Metcon (4 Rounds for reps)

EMOMx 16min:

Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Minute 4: 15/12 Calorie Row
Each round is worth

Guys: 58

Girls: 52