CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

On the Minute x 9:

1 Pausing Back Squat

1 Back Squat

Sets #1+2+3 – 60%

Sets #4+5+6 – 66%

Sets #7+8+9 – 72%

Metcon

Metcon (Time)

For Time:

50 Strict Pull-Ups

*Every break, complete 5 Strict Ring Dips

10 minute time cap

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9min:

10 Hang Squat Snatches (75/55)

30 DU