CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Set #1 – 5 Reps @ 70%

Set #2 – 3 Reps @ 75%

Set #3 – 5 Reps @ 70%

Set #4 – 3 Reps @ 80%

Set #5 – 5 Reps @ 70%

Set #6 – 3 Reps @ 85%

Metcon

Metcon (Time)

21-18-15:

Double DB Power Snatches

C2B Pull-Ups

Push Jerks

ADV RX

DB – 50/35

Push Jerk – 135/95

RX

DB 35/20

Push Jerk 115/80

Fitness

DB 35/20

Push Jerk 95/65

Pull-ups