CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (2 Rounds for reps)

2 Rounds:

55% of Max Unbroken Strict Handstand Push-ups

45% of Max Unbroken Strict Handstand Push-ups

35% of Max Unbroken Strict Handstand Push-ups

RX kipping

Metcon

Metcon (Time)

400 M Run

30 WB (20/14)

30 Box Jumps (24/20)

400 M Run

21 KBS (24/16kg)

12 Pull-Ups

400 M Run

21 KBS

12 Pull-Ups

400 M Run

30 WB

30 Box Jumps

Metcon

Metcon (Time)

50 T2B