CrossFit Allegiance – CrossFit
Weightlifting
Snatch (5×3 at 75%, no TnG )
We are working at 75% for a reason. Work on Speed and perfection.
Metcon
Open Test 1 (AMRAP – Rounds and Reps)
AMRAPx20min:
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
Extra work if you want an after WOD
Metcon (5 Rounds for reps)
EMOMx10
Even: 10 OHS, 95/65
Odd: 10 C2B Pull ups
