CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

5 Sets of 3:

Set #1 – 65% of estimated 1RM

Set #2 – 70%

Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.

2nd + 3rd Squat – No pause.

Rest as needed between sets.

Metcon

Metcon (Time)

3 Rounds:

400 M Run

20 Wallballs (20/14)

400 M Run

20 DB Hang Clean and Jerks (50/35)

RX DB (35/20)

400m Run 2 laps around the building

DB 10 on each side alternate every 5 reps