CrossFit Allegiance – CrossFit
Back Squat (2×3, across then 3×2, across)
Metcon (AMRAP – Reps)
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.