CrossFit Allegiance – CrossFit

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Weightlifting

Stamina Squating

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Metcon

Babs (Time)

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 GHD Sit-ups

40 Wallballs (20/14)

ADV RX: As written

RX: C2B, (20/14)

Fitness: Pull-ups, AbMat sit-ups

Extra Gymnastics Work

Metcon (No Measure)

15 Minutes:

8 T2B

25′ Handstand Walk