CrossFit Allegiance – CrossFit
Warm-up
Warm-up (No Measure)
200m jog 1 lap around the building
Butt Kicks
Soldier walks
Quad pull – Toe Touch
2 Rounds:
10 Reverse Lunges w/ Rotation
10 Lateral Lunges 5/ side
10 lateral leg swings 5/side
10 single arm Russian KBS 5/arm
Weightlifting
Back Squat (95% 1×1)
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
Metcon
Metcon (Time)
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
18-12-6:
Jerks, 135/95
Bar Muscle-ups
Directly into:
15 – 12 – 6:
Bar Facing Burpees
T2B
ADV RX as written
RX Pull-ups 115/75
