CrossFit Allegiance – CrossFit
Happy Birthday Patrick M!
Weightlifting
Front Squat (Build to a heavy single (Baseline test))
Gymnastics
Strict HSPU baseline 2018 (AMRAP – Reps)
Max Strict HSPU (baseline test)
If you don’t have HSPU put what you need under your head and make note of it to progressively reduce.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 Minute – Front Rack DB Step Back Lunges (50’s/35’s)
1 Minute – Rest
1 Minute – DU
1 Minute – Rest
1 Minute – Calorie Bike
1 Minute – Rest
