CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Work up to a heavy single)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135
ADV RX as written
RX 105/65, 115/75, 135/85
400m is 2 laps around the building. If it is muddy or raining Row 400m for RX
Saturday Fun! Why would you ever miss a Saturday class? We have so much fun!
