CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Stamina Squats)
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 4 or 5, AMRAP 25:
18/12 Calorie Bike
20 DB Snatches (50/35)
20/15 Calorie Row
200 Meter Run with Slam-ball (45/30)
10 GHD’s or 10 T2B
Partner A starts on the bike and works their way through each movement. Partner B follows but cannot start a new movement until A has finished. The same goes for C and D.
Score is total rounds each person gets plus any reps. If you finish on the run it is worth 1 Rep.
