CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 79%

Set 2 (On the 1:30): 1 Rep @ 84%

Set 3 (On the 3:00): 3 Reps @ 79%

Set 4 (On the 4:30): 1 Rep @ 87%

Set 5 (On the 6:00): 3 Reps @ 79%

Set 6 (On the 7:30): 1 Rep @ 90%

Set 7 (On the 9:00): 12 Reps @ 64%

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

20/15 Calorie Row

10 Burpee Box Jump Overs (24″/20″)

58′ Handstand Walk (8 Mats)

5 DBall Squats (60/40)