CrossFit Allegiance – CrossFit
Happy birthday Justin!
Warm-up
Warm-up (No Measure)
3 Rounds
1 min bike
10 supermans
10 hollow Rock
10 plank shoulder touch
—Then
Soldier walks
Quad pull toe touch
Lunges
Then
Empty bar work
3 Rounds:
5 RDL’s
5 Hang Cleans
5 Push jerks
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
