CrossFit Allegiance – CrossFit
Gymnastics
Metcon (3 Rounds for reps)
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
Scaled: Skill work
Weightlifting
Back Squat (4 x max reps 70%)
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
Rest 2:30 between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 20:
10 Thrusters (135/95)
30/22 Calorie Row
16 C2B
RX 95/55 & Pull-ups
When Partner A gets off the rower Partner B can start on Thrusters.