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CrossFit Allegiance – CrossFit

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Metcon (Time)


For Time:

5 Rope Climbs

Rest 1 Minute

5 Rope Climbs


10 Stict Pull-ups

Rest 1 Minute

10 Strict Pull-ups


10 kipping Pull-ups

Rest 1 Minute

10 kipping Pull-ups

Other options:

Pick a band you struggle with or Ring Rows


Metcon (Time)

Four Person Team

5 Rounds:

200m Run Together

60/40 Cal Bike

60 Kipping HSPU

Run together but then Partner A can start on HSPU as soon as Partner B finishes their Cal on the bike. Partner B can start as soon as Partner C finishes and Partner C goes as soon D finishes bike and partner D goes as soon as they can.

Scaled for HSPU is 75/55 Push-press

Optional Extra Strength Work

Metcon (3 Rounds for time)

On the 3 Minutes x 3 Rounds:


Back Squat

Push Jerk


Barbell: 50% of 1RM Clean and Jerk


Cycling 45 reps per round on the barbell in today’s capacity builder

Each round flows as follows:

7 Back Squats

7 Push Jerks

7 Thrusters

5 Back Squats

5 Push Jerks

5 Thrusters

3 Back Squats

3 Push Jerks

3 Thrusters

While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off

Adjust your percentage or the reps as needed to complete each round in the 2 minute area

Rounds begin on the 0:00 – 3:00 – 6:00

The bar will come from the floor, not out of the rack

Each round is for time. Click RX if you are able to do 50%

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