CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Build to a Heavy Set of:

9 Repetitions

7 Repetitions

5 Repetitions

3 Repetitions

Metcon

Power Outage (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

RX

50 DU

75/55, 95/65, 115/80