9/16/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Capacity Builder

ADV RX

In a 1:30 Window:

9 Power Cleans (135/95)

9 Front Squats (135/95)

9 Push Jerks (135/95)

Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (155/105)

7 Front Squats (155/105)

7 Push Jerks (155/105)

Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (185/135)

5 Front Squats (185/135)

5 Push Jerks (185/135)

Time Remaining: Max Ring MU

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (205/145)

3 Front Squats (205/145)

3 Push Jerks (205/145)

Time Remaining: Max Ring MU

RX

115/801

135/95

155/105

185/135

In place of MU:

Strict Banded Ring MU

Jumping Ring MU

C2B

New rounds begin on the 0:00 – 2:00 – 4:00 – 6:00

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

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