CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Metcon
Metcon (Time)
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
Extra Gymnastics Work
Metcon (No Measure)
4 Rounds, Not For Time:
1:00 Light Bike
30% of Estimated Max Bar Muscle-Up Set.