CrossFit Allegiance – CrossFit

Metcon

Slap Happy (3 Rounds for reps)

AMRAP x 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

—rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Accessory Work

Metcon (No Measure)

3 Sets:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts