CrossFit Allegiance – CrossFit

Happy belated Birthday Greg!

View Public Whiteboard

Weightlifting

Front Squat (Heavy Single Pausing)

Metcon

Metcon (4 Rounds for reps)

4 Rounds, On The 4:00:

18/14 Calorie Row

15 Front Squats (95/65)

12 x Shuttle Sprints (10m)

Ex…

R1 0-4

R2 4-8

R3 8-12

R4 12-16

each round is worth

Men 45

women 41