5/20/19

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CrossFit Allegiance – CrossFit

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Emma is a Marine!

Weightlifting

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%

Metcon

Metcon (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

*slowest round is your score

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