CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
Metcon
Metcon (Time)
10 Rounds:
Partner WOD
200m Run
6 Back Squats (225/155)
10 Kipping HSPU
Back Squats come from the rack.
