CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
Heavy Set at Each, Climbing:
5-4-3-2-1
Complete each set on the 3:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:
21/15 Calorie Row
21 T2B
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Row
15 T2B
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Row
9 T2B
9 Front Squats (155/105)
ADV RX as written
RX
(65/45)
(75/55)
(95/65)