CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (2×3, across then 3×2, across)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

2 Rounds:

5 min Plate Carry (45/25)

5 min Prowler Push (avg. body weight)

5 min shuttle run

Rest 1 minute between Rounds

Everything is done as a shuttle run.

-Partner A will carry plate 10m down and 10m back then partner B does the same.

-Partner A will push prowler 10m down and 10m back then partner B does the same.

-Partner A does one 10m shuttle run down and back then Partner B does the same.

-Every 10m is 1 rep.