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CrossFit Allegiance – CrossFit

Tip #30 Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day. Yes

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Front Squat

5 sets of 2:

1 Pausing Front Squat

1 Front Squat

After each set, 25-50′ Handstand Walk.

Set #1 – 65%

Set #2 – 70%

Set #3 – 75%

Set #4 – 75%

Set #5 – 75%


Metcon (Time)


3 Rounds:

50 Air Squats

5/2 Ring MU

5 Snatches (145/100)


3 Rounds:

50 Air Squats

5/2 Strict Pull-ups

5 Snatches 115/80

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