CrossFit Allegiance – CrossFit
Happy Birthday Nikki and Happy belated Birthday Shannon!
Metcon
Freedom Sauce (4 Rounds for reps)
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (95/65#)
12 Over-the-rower Burpees
Max Calorie Row
There are 4 AMRAP. In WODify you will enter how many calories you got for each AMRAP. Your score will be total calories.
Gymnastics
HSPU
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets
