CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Weightlifting
Squat Clean
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
Hold onto the bar for all (9) reps. High Hang, Hang (just above the knee), Floor, three times through for the complex.
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record heaviest set
Core work
Metcon (No Measure)
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
:30 Front plank
Rest 2 Minutes Between Sets
