CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

200 m run

10 KBS

5 single leg DL/leg

Soldier walks

Quad pull

Butt kicks

Cherry pickers

5# plate raises

PVC pass thrus

5 PVC OHS

Bar work

Repeat 3 times:

1 snatch high pull

1 snatch

1 Snatch grip press behind head

1 GM

1 OHS

1 Snatch balance

Weightlifting

Overhead Squat (Build to a Heavy Double off the rack)

Snatch Balance (Build to a heavy single)

TKO (Time)

For Time:

50/35 Calorie Bike

27 C2B

21 Snatches (115/80)

15 OHS (135/95)

9 Squat Snatches (155/105)

Single Bar, Change Weights.

RX

Pull-ups

Snatch 75/55

OHS 95/65

Squat Snatch 115/75