CrossFit Allegiance – CrossFit

View Public Whiteboard

What is the CrossFit Open. Sign up today at: https://games.crossfit.com/

Gymnastics

Metcon (AMRAP – Reps)

4 Rounds (total of 8 minutes)

Every Other Minute – :30 Sec Max HSPU

Push Press (5×3 across)

Alternate for HSPU

Metcon

Metcon (Time)

Partner WOD

100/70 Calorie Row

80 Kettlebell Swings (32/24kg)

60 Push Jerks (135/95)

80 Kettlebell Swings (32/24kg)

100/70 Calorie Row

ADV RX as written

RX 115/75

Extra work if you want an after WOD

Metcon (No Measure)

Not For Time:

27-21-15-9

GHD Sit-Ups

Empty Barbell Good Mornings