CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

Partner WOD

80/60 Calorie Row

—-Then—-

3 RFT:

10 Power Snatch (135/95)

10 Bar Muscle-Ups

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Thrusters (155/105)

10 Burpee Box Jump Overs (30/24)

—Then—

80/60 Calorie Row

—Then—

3 RFT:

10 Power Clean and Jerks (175/115)

10 Ring Muscle-ups

RX

Partner WOD

80/60 Calorie Row

—then—

3 RFT:

20 WB 20/14

20 Pull-ups

—then—

80/60 Calorie Row

—then—

3 RFT:

20 WB

20 Burpee Box Jump Overs 24/20″

—Then—

80/60 Calorie Row

—Then—

3 RFT:

20 WB

20 Pull-ups