CrossFit Allegiance – Regional Athletes
Weightlifting
A. 3-rep heavy Overhead Squat
B. 2-rep heavy Snatch Balance
C. 1-rep heavy High Hang Squat Snatch
Save results in extra performance under each lift.
Metcon
4: Metcon (AMRAP – Reps)
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets
Record you lowest round
