CrossFit Allegiance – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15 Air Squats with a 10-15# plate out in front

15 Reverse Lunges (no plate)

:30 sec Clam shell Side Plank on both sides

15 Single leg bridges

-then-

Barbell warm-up

Weightlifting

Jerk (10×3 add 5-10# from last week (which was 65%))

*Off the rack, Push or Split

Metcon

Metcon (Time)

5 Rounds For Time:

5 Ring Muscle-ups

15 Thrusters (75/55)

RX 45/35 and Pull-ups