CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

Metcon

Bane JR (Time)

For Time:

30 HSPU

15 Ring Muscle-ups

7 Rounds

3 Cleans (185/135)

3 Front Squats (185/135)

3 Jerks (185/135)

RX 30 HSPU, 30 Pull-ups, Barbell 135/95