CrossFit Allegiance – CrossFit
Weightlifting
Squat Clean and Jerk
On the Minute x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 55% of 1RM
Metcon
Metcon (Time)
4 Rounds:
200m Run
30 KBS (24/16kg)
30 Wallballs (20/14)
