CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

On the 2:00 x 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00

Percentages are based off your 1RM Front Squat

Log your set of 2 at 84%

Metcon

Metcon (Time)

ADV RX

3 Rounds:

30/20 Calorie Row

15 C2B

Directly Into…

3 Rounds:

15 Devil’s Presses (50’s/35’s)

15 Double DB Thrusters (50’s/35’s)

RX

3 Rounds:

30/20 Calorie Row

15 C2B

Directly Into…

3 Rounds:

20 Alternating DB Snatch (50/35)

15 Thrusters (95/65)