CrossFit Allegiance – CrossFit
Happy Birthday Dan L!
Warm-up
Warm-up (No Measure)
200 m run
2 Rounds
5 goblet squats
5 KBS
5 one arm KB press/arm
5 single leg KB DL/leg
5 inch worms
-then-
2 Rounds
10 OHS PVC
10 pass throughs
-then-
:30 Pigeon stretch/leg
10 bridges
5 leg raises/leg
:30 frog stretch
1: Table Manners (Time)
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
ADV RX as written
RX 115/80
Weightlifting
2: Hang Snatch (3×3)
From Mid-thigh
60% 1×4
65% 1×4
70% 1×4
75% 3×3