CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Scaled: Skill work

Weightlifting

Back Squat (4 x max reps 70%)

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20:

10 Thrusters (135/95)

30/22 Calorie Row

16 C2B

RX 95/55 & Pull-ups

When Partner A gets off the rower Partner B can start on Thrusters.