CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

21-15-9:

Power Snatch (75/55#)

Burpees

Rest 4:00

AMRAP 4:

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

Rest 4:00

AMRAP 4:

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

Metcon

Kipling HSPU (EMOMx7)

Ninjas: EMOMx7: 12 unbroken kipping HSPU

Advanced: EMOMx7: 9 unbroken kipping HSPU

Intermediate: EMOMx7: 6 unbroken kipping HSPU

Beginner: EMOMx7: 3 unbroken kipping HSPU