CrossFit Allegiance – CrossFit
DO THE WOD FIRST
Weightlifting
Front Squat (EMOMx5-8min 1rep)
FS the weight that you failed on for your 1RM Clean on Wednesday. If you don’t have a weight that you failed on then FS 5 lbs over your 1RM Clean from the past. If you don’t have a 1RM choose a heavy weight for your Squat Clean Weight. Work on going ALL the way down and coming out of the hole (the very bottom of your squat).
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
