CrossFit Allegiance – CrossFit
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)
