CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
“Run BMC”
200m Run
1 Round of Badger:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Partner up and work together and split reps or work together and each do all the reps or do it on your own. RX is only if you do all the reps. Have fun!
