CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
Metcon
Tread Water (Time)
For Time:
2k Row
150 DU
10 Rounds of:
5 C2B
10 Push-ups
15 Air Squats
RX
2k Row
200 Singles
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Optional Extra Strength Work
Squat Clean
Minutes 1-2-3:
3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7:
2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11:
1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15:
1 Squat Clean (86-88-90%)
