CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (8×2 climbing EMOM)
Metcon
Metcon (3 Rounds for reps)
ADV RX
3 Rounds
Min 1: 18/12 Calorie Bike
Min 2: Rest
Min 3: 15 Pistols (alternating)
Min 4: 12 DB Snatches (50/35)
Min 5: 9 T2B
Min 6: 6 Ring Dips
Min 7: Rest
RX
3 Rounds
Min 1: 18/12 Calorie Bike
Min 2: Rest
Min 3: 15 Wallballs (20/14)
Min 4: 12 DB Snatches (50/35)
Min 5: 9 T2B
Min 6: 6 GHD Dips
Min 7: Rest
