CrossFit Allegiance – CrossFit
Weightlifting
Snatch (60%/2 65%/2 70%/2 75%/2 (80%/2))
Snatch Pull (85% 4×4)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (24/16kg)
3 Goblet Squats (24/16kg)
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
… and so on, until time expires.