10/22/19

10/22/19

CrossFit Allegiance – CrossFit

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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.

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