CrossFit Allegiance – CrossFit

Gymnastics

Metcon (2 Rounds for reps)

2 Rounds

50% of Max Unbroken Strict Handstand Push-ups

40% of Max Unbroken Strict Handstand Push-ups

30% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX kipping

Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 C2B Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 T2B

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups
Scaled:

Pull-ups

T2B

Pull-ups

Midline

Extra work

Metcon (No Measure)

3 Rounds For Quality:

21 Cal Row

15 Med-ball GHD Sit-Ups (20/14)

9 Glute Ham Raises