CrossFit Allegiance – CrossFit
Weightlifting
Push Press (75% 2×5 80% 2×3)
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Optional Extra Strength Work
Jerk ( 65%1×2 70%1×2 75% 1×2 80% 1×2 85% 2×1)
Off the rack
Romanian Dead Lifts (60% 1×5 65% 1×5 70% 3×5)
Percentages are off Back Squat 1RM
