CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (5×2 with a 3 second pause at the bottom, climbing)

Metcon

Metcon (Time)

5 Rounds

2 Rope Climbs

8 Box Step-Ups (50’s/35’s)

10 DB Front Squat (50’s/35’s)

12 HSPU

ADV RX as written

RX

5 Strict Pull-ups

8 Box Step-ups (35’s/20’s)

10 DB Front Squat (35’s/20’s)

12 DB Strict press (35s/20’s)