CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

RX

For Time:

100 Double Unders

50 Abmat Sit-ups

25 Slamball Squat Cleans (30/20#)

80 Double Unders

40 Abmat Sit-ups

20 Slamball Squat Cleans (30/20#)

60 Double Unders

30 Abmat Sit-ups

15 Slamball Squat Cleans (30/20#)

40 Double Unders

20 Abmat Sit-ups

10 Slamball Squat Cleans (30/20#)

20 Double Unders

10 Abmat Sit-ups

5 Slamball Squat Cleans (30/20#)

Fitness

For time:

200 Single Unders

50 Abmat Sit-ups

25 Wallball Squat Cleans (20/14)

160 Single Unders

40 Abmat Sit-ups

20 Wallball Squat Cleans (20/14)

120 Single Unders

30 Abmat Sit-ups

15 Wallball Squat Cleans (20/14)

80 Single Unders

20 Abmat Sit-ups

10 Wallball Squat Cleans (20/14)

40 Single Unders

10 Abmat Sit-ups

5 Wallball Squat Cleans (20/14)

Extra Gymnastics Work

Metcon (5 Rounds for reps)

5 Rounds

1:30 Light Bike

:30 Seconds Max Reps Bar MU

ADV RX as written

RX: C2B

Fitness: Pullups