CrossFit Allegiance – CrossFit

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Weightlifting

Deadlift

Heavy Set of 6

Deadlift

Heavy Set of 4

Deadlift

Heavy Set of 2

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

*start with DL

Metcon (Time)

4 person team

20 min AMRAP

8 Sled pushes (90/45)

60 calorie Row

60 calorie Bike

60 GHD sit-ups

Split reps and one person working at a time. Each teammate does 2 Sled pushes

Down and back is one.