4/10/18

4/10/18

CrossFit Allegiance – CrossFit

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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)

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