CrossFit Allegiance – CrossFit

Barbell conditioning

Hang Squat Clean + Push Jerk (EMOM)

On the Minute x 5

Min 0-1:

6 Hang Squat Cleans + 2 Push Jerks

Min 1-2:

5 Hang Squat Cleans + 3 Push Jerks

Min 2-3:

4 Hang Squat Cleans + 4 Push Jerks

Min 3-4:

3 Hang Squat Cleans + 5 Push Jerks

Min 4-5:

2 Hang Squat Cleans + 6 Push Jerks

Barbell: (155/105)

Metcon

Metcon (Time)

Buy-In: 1,000 Meter Row

2 Rounds:

80 Double Unders

5 Rope Climbs

Cash out: 800m Run

ADV RX as written

RX 40 DU and either 3 rope climbs or 12 C2B pull-ups