CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat (4×3 climbing)

Your 1st set of 3 will count when you get to 65%. Work your way up to 90% for your 5th set to get max reps.

Metcon

Metcon (AMRAP – Reps)

AMRAP x 4min:

20 Lateral BB Burpees

AMRAP Snatches, 75/55

Rest 4:00

AMRAP x 4 min:

10 Lateral BB Burpees

AMRAP Snatches, 115/85