4/8/16

4/8/16

CrossFit Allegiance – CrossFit

DO THE WOD FIRST

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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#

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