CrossFit Allegiance – CrossFit
Weightlifting
Metcon (5 Rounds for time)
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
For Example: if your 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
ADV RX Barbell – 175/125
RX 155/105
