CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press

1×20 Bar

1×4 60%

1×3 70%

1×2 80%

1×1 85%

3×3 95%

3×5 80%

Back Squat

On the Minute x 9 (3 Rounds):

Min 1 – 5 Reps @ 75%

Min 2 – 3 Reps @ 80%

Min 3 – 1 Rep @ 85%

Metcon

Metcon (Time)

3 Rounds for time:

12 Front Rack Reverse Lunge 115/80

50 Air Squats

30 Sit-ups or 15 weighted sit-ups (40/30)

Lunges are NOT off the rack