CrossFit Allegiance – CrossFit

Happy Birthday Catie H!

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Warm-up

Metcon (2 Rounds for reps)

Tabata

Hollow Rock

Tabata

sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50m Prowler Push (90/45#)

50m Farmers Carry 24/16kg

200m Run

*split the teams evenly but ideally into teams of 4. Each athlete completes a full round and switches once they finish the run.

Each Station is worth 1 Rep at the end of the WOD if you make it more than halfway the rep will count.