CrossFit Allegiance – CrossFit
Metcon
Dose (AMRAP – Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
RX (115/80), (95/65), (75/55)
Gymnastics
Metcon (2 Rounds for reps)
1-2-3-4-5-6-7-8-9-10
Unbroken C2B
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken T2B
Scaled
L2 Pull ups and Knee ups
L1 Hallow Rock on the Bar and sit-ups
Cool down
Metcon (No Measure)
5 minute recovery Row or Bike
