CrossFit Allegiance – CrossFit
Weightlifting
Clean Complex (EMOMx15min)
Power Clean + Hang Squat Clean + Squat Clean, climbing
EMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing (start light and add as you go).
Metcon
rx: Heartbreak Kid (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders
ADV: Heartbreak Kid ADV (Time)
“Heartbreak Kid”
3 RFT:
10 Front Squats, 155/105 no rack
20 C2B Pull ups
50 Double unders
20min time cap
