CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

2 Rounds:

8 Reps @ 74%

rest 1 minute

6 Reps @ 79%

rest 1 minute

4 Reps @ 84%

rest 3 minutes

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

Min 1: – Max Rope Climbs

Min 2: – Max GHD sit-ups

Min 3: – Max Cal Bike

Min 4: -Max DU

Min 5: -Max Wallballs

Min 6: -Rest

10 sec between stations

*Total reps at the end of each round.