CrossFit Allegiance – CrossFit

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Weightlifting

Push Press (4×6 across)

4 x 6

try to improve from the previous weeks. This is 3 of 4 weeks for push press.

Metcon

RX: Metcon (Weight)

Every 3 Minutes x 5 Rounds:

15/12 Calorie Row

12 Plate Hops (35# plate)

5 Thrusters

*Building to a Heavy Thruster Weight

Score is heaviest Thruster weight

ADVRX: Metcon (3 Rounds for reps)

AMRAP 3:

3 Rope Climbs (15′)

9 Front Squats (225/155)

Max Calorie Row

Rest 2 Minutes

AMRAP 3:

3 Rope Climbs (15′)

7 Front Squats (225/155)

Max Calorie Row

Rest 2 Minutes

AMRAP 3:

3 Rope Climbs (15′)

5 Front Squats (225/155)

Max Calorie Row

Score is Cal Row each round