CrossFit Allegiance – CrossFit

Happy Birthday Eric and Lauren!

Warm-up

Warm up (No Measure)

3 rounds

15 Jumping jacks

10 supermans with PVC

10 PVC pass thu’s

5 hallow rocks

5 air squats

3 Burpees

-then-

5 # plate exercises

Metcon

Metcon (AMRAP – Reps)

ADV RX

3 Rounds of:

Station 1: 35/25 Calorie Row

Station 2: 2 min Rest

Station 3: 20 T2B

Station 4: 2 min Rest

Station 5: 2 legless rope climbs

Station 6: 2 min Rest

Station 7:: AMRAP sled push 90/45 *down and back is 2 reps

Station 8: 2 min Rest

RX

3 Rounds of:

Station 1: 30/20 Cal Row

Station 2: 2 min Rest

Station 3: 15 T2B

Station 4: 2 min Rest

Station 5: 3 rope climbs or 6 strict pull-ups

Station 6: 2 min Rest

Station 7: AMRAP sled push 90/45

Station 8: 2 min Rest

*each station is 2 min

* legless rope Climbs start in the seated position and climb to the grey mark on the rope.

*max 3 people per station

* no turning the sleds

*Score is total reps on Sleds

*If you can’t get all the reps in at each station just don’t click Adv Rx or Rx.

Some scaling options are

T2B- knee ups or sit-ups

Rope Climbs or pull-ups or ring rows