CrossFit Allegiance – CrossFit
Opportunity is missed by most people because it’s dressed in overalls and looks like work.
-Thomas Edison
Warm-up
Metcon (No Measure)
Partner up on a rower
3 Rounds EMOM
Odd Min – 10/8 Calorie Row
Even Min – 10 Sit-ups
-Then-
Soldier Walks
Knee tucks
Butt Kicks
Hip Stretch
Cherry pickers
10 Slow Air Squats
Weightlifting
Power Snatch + Hang Squat Snatch + Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Snatches
Minute 2 – 2 Hang Squat Snatches
Minute 3 – 1 Squat Snatch
Minute 4 – Rest
Same weight across
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon (AMRAP – Rounds and Reps)
Alternate option
AMRAP 6:
6 Power Snatches (95/65)
18 Bar Hop Overs
