7/13/18

7/13/18

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (Stamina Squats)

On the Minute x 12 (3 Rounds):

Minute 1 – 6 Back Squats @ 65%

Minute 2 – 4 Back Squats @ 70%

Minute 3 – 2 Back Squats @ 75%

Minute 4 – Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 4 or 5, AMRAP 25:

18/12 Calorie Bike

20 DB Snatches (50/35)

20/15 Calorie Row

200 Meter Run with Slam-ball (45/30)

10 GHD’s or 10 T2B

Partner A starts on the bike and works their way through each movement. Partner B follows but cannot start a new movement until A has finished. The same goes for C and D.

Score is total rounds each person gets plus any reps. If you finish on the run it is worth 1 Rep.

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