7/6/19

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CrossFit Allegiance – CrossFit

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Metcon

Metcon (Weight)

On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Set #1 – 55% of 1RM Clean and Jerk

Set #2 – 60%

Sets #3+4+5 – Build to a heavy set.

Inside this complex, the repetitions do *not* need to be unbroken. But the goal is to complete every round by the 1:00 minute mark. If you exceed 1:00 minute you are going to heavy. The goal and intention here is to cycle, not grind.

Metcon (Time)

Team of 3

4 Rounds:

36 C2B

36 Power Snatches

36 Thrusters

200m Run

Barbell Pounds – 75/55

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