CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Partner up
2 Rounds
A: bar work
5 high pulls
5 RDLs
5 Cleans
5 front squats
5 Jerks
5 tall Cleans
B:
20 mountain climbers
10 soldier walks/leg
10 quad pull toe touch
-then switch-
Weightlifting
Power Clean + Hang Squat Clean + Squat Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
Same weight across
Metcon
Metcon (Time)
Team of 3
135 Calorie Bike
135 Burpees
135 Calorie Row
135 Hang Clean and Jerks (95/65)
*One person working at a time
ADV RX as written
RX. 75/55
Optional Extra Strength Work
Front Squat + Push Jerk + Split Jerk (5 Sets of the Complex)
3 Front Squats + 2 Push Jerks + 1 Split Jerk
