4/4/16

4/4/16

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (4×3, climbing the max reps at 85%)

4×3 climbing, start low at 50% of 1 RM and slowly go up to 85% for your 5th set of max reps. Change the reps in WODify from 1 to whatever # you get. If you missed last Monday than do 80%

Metcon

Dirty Thirty (Time)

30 Box Jumps (24″/20″)

30 C2B

30 KBS (24/16kg)

30 T2B

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders

PPLAdmin

PPLAdmin

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