CrossFit Allegiance – Regional Athletes
Weightlifting
1. Snatch – heavy single, then 85% of HS; 90% of HS
2. Snatch Pull – (105%/2)4
3. Gymnastics Conditioning
5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets
4. EOMOMx20min
Odd: rest
Even: 18 GHDSU
