CrossFit Allegiance – CrossFit

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Weightlifting

Clean Technique (7 sets)

Clean Pull

Hang Squat Clean

Push Press

Squat Clean Thruster
Build to moderate load. Rest no more than 1 minute

Metcon (AMRAP – Rounds)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Dumbbell Snatches (50/35)

Midline

Metcon (No Measure)

5 Sets:

2 Minute Light Bike (Recovery Pace)

20 GHD Sit-Ups