CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press

Bar x 20

1×4 50%

1×3 60%

1×2 70%

1×1 75%

3×5 80%

2×8 70%

Metcon

Metcon (Time)

4 Rounds For Time:

400m Run

50 Air Squats

Midline Accessory Work

Metcon (No Measure)

Not For Time:

21-18-15-12-9

Calorie Assault Bike

GHD Sit-Ups

Extra Gymnastics Work

Metcon (Time)

For Time:

ADV RX

30 Ring Muscle-ups

RX

15 Ring MU