CrossFit Allegiance – CrossFit
Happy Birthday Tim!
Warm-up
Bike for 1 min or Row 250m
2 Rounds
10 hollow rocks
10 bridges
10 flutter kicks
10 super mans
30 sec plank
-then-
5# plate arm raises—- Front/side/across
PVC pass throughs
Hip stretch/soldier walks/quad pulls
Gymnastics
Metcon (AMRAP – Reps)
Max Reps of C2B Pull-ups in 1:00
Does not need to be unbroken
Weightlifting
Clean and Jerk
60% 2 Cleans +1 Jerk
70% 2 Cleans +1 Jerk
75% 2 Cleans +1 Jerk
80% 1 Clean & Jerk
85% 1 Clean & Jerk
90% 2×1 Clean & Jerk
Metcon
Metcon (Time)
Partner WOD
40 – 30 – 20:
DB Hang Squat Cleans 50/35#
Push-press 50/35#
Row 1200m
Row 1200 after 40 and after 30 and then after 20.
