CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner

For Time:

140/100 Calorie Row

100 AbMat Sit-ups

60 Push-ups

100 AbMat Sit-ups

140/100 Calorie Row

Strength

Metcon (No Measure)

5 Supersets:

6 Tempo Chest to Bar Pull-Ups

9 Tempo Dumbbell Bench Press

*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press