CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (Work up to a heavy set of 2)

Back Squat (4×6, across)

Metcon

Metcon (Time)

5 RFT:

15 unbroken KB Push Press, 24/16kg

12 Unbroken KB Reverse Lunges, 24/16kg (6/side)

9 Unbroken KB Dead Lifts, 24/16kg

*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds