CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Minute Window…
30/25 Cal Row + 1 Rd of Cindy
AMRAP Cleans, 155/105
-rest 5 mins-
5 Minute Window…
20/15 Cal Row + 2 Rds of Cindy
AMRAP Cleans, 185/135
-5 min rest-
5 Minute Window…
15/10 Cal Row + 3 Rd of Cindy
AMRAP Cleans, 225/155
Cindy:
5 pullups (dead hang, chin over bar)
10 Push-ups (All the way down, No worm)
15 Air squats ( all the way down and all the way up)
Metcon
Metcon (6 Rounds for reps)
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14
***Each round is worth 25 reps
