CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (85% 3×1)
60% 1×2
70% 1×2
75% 1×2
80% 1×2
85% 3×1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
Teams of 3:
10 Front rack DB Reverse Lunges (5/side) 50/35#
10 DB Push Press 50/35#
10 Squat jumps W/1 DB 50/35#
200m Row
*Relay style, Athlete 2 can start once Athlete 1 starts to row, etc.
