CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%
After Each Set, Complete 6 Handstand Push-ups
Metcon
Life Jacket (3 Rounds for reps)
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
ADV RX as written
RX (95/65) (75/55) (55/45)
Pullups sit-ups Pullups
