CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

Partner WOD

800 Meter Run

40 cleans

70 push-ups

100 air squats

400 Meter Run

20 Cleans

50 push-ups

80 air squats

200 Meter Run

10 cleans

40 pushups

70 air squats

ADV RX 115/80

RX 95/65

**split reps run together