CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for time)
ADV RX
On the 0:00… Part #1
50/35 Cal Row
100′ Handstand Walk
50/35 Cal Row
On the 15:00….Part #2
21 Deadlifts (185/135)
9 Strict HSPU
15 Deadlifts (225/155)
15 Strict HSPU
9 Deadlifts (275/185)
21 Strict HSPU
On the 35:00… Part #3
3 Rounds:
12/9 Calorie Bike
6 Hang Cleans (155/105)
12/9 Calorie Bike
6 Push Jerks (155/105)
RX
On the 0:00… Part #1
50/35 Cal Row
100′ per arm walk with Single arm locked out overhead (50/35)
50/35 Cal Row
On the 15:00….Part #2
21 Deadlifts (185/135)
10 Strict single arm DB Press (50/35) …5 per arm
15 Deadlifts (225/155)
14 Strict single arm DB Press (50/35) …. 7 per arm
9 Deadlifts (275/185)
20 Strict single arm DB Press (50/35) 10 per arm
On the 35:00… Part #3
3 Rounds:
12/9 Calorie Bike
6 Hang Cleans (135/95)
12/9 Calorie Bike
6 Push Jerks (135/95)
***for the DB walks Left arm locked out overhead 100’ walk then Right arm.
