CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – between 50%-60% of Back Squat

Metcon (Time)

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

ADV RX 155/105

RX 135/95