CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
On the Minute x 9
Minute 1 – 60% x 2
Minute 2 – 65% x 2
Minute 3 – 70% x 2
Repeat cycle for a total 3 times two reps at each %. You can reset between reps.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
ADV RX as written
RX 95/65 and 15 DU