CrossFit Allegiance – CrossFit
Emma is a Marine!
Weightlifting
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
Metcon
Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
*slowest round is your score
