CrossFit Allegiance – CrossFit
Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com
Weightlifting
1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk (EMOMx10, Climbing)
Weightlifting
Metcon (Weight)
5 sets of the following complex:
12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.
Score is your heaviest Round which should try to be your last round.
