CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (1×5, 3×3 climbing then 1xMR)

50%x5, 65%x3, 75%x3, 80%x3 then 85% max reps

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Metcon

Metcon (No Measure)

EMOMx10:

Odd: 10 Kipping HSPU

Even: 20 Wall Balls, 20/14
Extra Stamina Conditioning work only if you want and only if there is time.