CrossFit Allegiance – CrossFit
Weightlifting
Power Snatch (Work to a heavy single)
Metcon
L2: Metcon (Time)
5.4.3.2.1 reps for time of:
Deads, 255/175
Muscle ups
Wall balls 30/20 (10’/9′)
Cash-out 400m Run
Scaled MU = C2B, Pull-ups
If you are NOT doing a 255/175# DL, MU, C2B or PU, and 30/20# WB then you are doing L1 WOD.
L1: Metcon (Time)
10.8.6.4.2
Deads, 225/155
Ring Rows
Wall balls 20/14 (10’/9′)
Cash-out 400m Run
