CrossFit Allegiance – CrossFit
Weightlifting
Hang Clean + Split Jerk
On the 1:30 x 7 Sets:
2 Hang Squat Cleans
1 Split Jerk
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate
% of your 1RM Clean & Jerk
Metcon
Metcon (Time)
For Time:
21/15 Calorie Row
30 DU
7 Hang Clusters (135/95)
15/12 Calorie Row
30 DU
7 Hang Clusters
9 Calorie Row
30 DU
7 Hang Clusters
RX 115/75
