CrossFit Allegiance – CrossFit

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Metcon

Metcon (5 Rounds for time)

ADV RX

On the 2:00 x 5 Sets:

8 OHS (135/95)

4 C2B

2 Bar MU

RX

On the 2:00 x 5 Sets:

3 C2B

7 OHS (75/55)

3 C2B Pull-Ups

5 Separate Rounds For Time. WODify will total your time over the 5 rounds.

Metcon

Metcon (4 Rounds for reps)

ADV RX

4 Rounds:

AMRAP 4:

200m Run

20/15 Cal Bike

Max Calorie Row

RX: 15/12

Rest 4 Minutes Between Rounds

Score is total Calories on the Row.

Non- Runners do the Ski Erg