CrossFit Allegiance – CrossFit

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Weightlifting

Snatch (Build to a heavy single)

Metcon

Over and Out (Time)

For Time:

20 Power Snatches (115/80)

20 Barbell-Facing Burpees

20 Overhead Squats (115/80)

20 Barbell-Facing Burpees

20 Squat Snatches (115/80)

ADV RX as written

RX 75/55

Optional Extra Strength Work

Snatch Balance (Build to a heavy single)

Snatch Pull + Hang Squat Snatch (Build to about 75%)