CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

All Sets completed “On the 3:00”

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

6 Reps @ 80%

4 Reps @ 85%

2 Reps @ 90%

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1 Minute KBS (24/16kg)

1 Minute Rest

1 Minute Reverse Lunges

1 Minute Rest

1 Minute Calorie Bike

1 Minute Rest