CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press (3×8 Strict Press @ 60% of 1 RM)

Metcon

Metcon (4 Rounds for reps)

EMOMx8:

Odd: 15/12 Cal Bike

Even: 30 Sit-ups

This is an active recovery day. Our schedule will be as follows…. work hard Monday, Active recovery Tuesday, work hard Wednesday, Skill on Thursday, Open WOD Friday, Workout Saturday, Rest Sunday with practice runs for a redo Monday if needed.
Each round is worth 45/42

Front Squat (3×3 Pausing @ 60% or 1RM)