CrossFit Allegiance – CrossFit

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Metcon

Metcon (4 Rounds for reps)

ADV RX

EMOM x 20 (4 Rounds):

Min 1: 15/12 Calorie Bike

Min 2: 7 Deadlifts (225/155) + 7 HSPU

Min 3: 15/12 Calorie Row

Min 4: 10 C2B

Min 5: Rest

RX

1st: 15/12 Calorie Bike

2nd: 5 DL (225/155) + 5 HSPU

3rd: 15/12 Calorie Row

4th: 10 Pull-Ups

5th: Rest

Scaled

1st: 15/12 Calorie Bike

2nd: 7 DL (155/105) + 7 DB Push Press (50/35)

3rd: 15/12 Calorie Row

4th: 10 Pull-Ups

5th: Rest

Each round is worth:

Male 54

Female 48