CrossFit Allegiance – CrossFit

Happy Birthday Dan L!

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Warm-up

Warm-up (No Measure)

200 m run

2 Rounds

5 goblet squats

5 KBS

5 one arm KB press/arm

5 single leg KB DL/leg

5 inch worms

-then-

2 Rounds

10 OHS PVC

10 pass throughs

-then-

:30 Pigeon stretch/leg

10 bridges

5 leg raises/leg

:30 frog stretch

1: Table Manners (Time)

3 Rounds:

10 Power Cleans (135/95)

10 Front Squats

10 Push Jerks

ADV RX as written

RX 115/80

Weightlifting

2: Hang Snatch (3×3)

From Mid-thigh

60% 1×4

65% 1×4

70% 1×4

75% 3×3