CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (80% 5×5)

Metcon

Metcon (Time)

5 RFT:

400m Run

15 Power Snatches (75/55)

Extra work if you want an after WOD

Metcon (3 Rounds for reps)

Ring Muscle-ups:

3×80% unbroken

rest :80 seconds