CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 min
1 Round of “Holleyman”
200m Run
2 Rounds of “Holleyman”
200 Meter Run
3 Rounds of “Holleyman”
200 Meter Run
4 Rounds of “Holleyman”
200 Meter Run
5 Rounds of “Holleyman”
200 Meter Run
*Continue To Add (1) Round Until 20 Min Time Cap
• Today we’ll work through 200 meter runs and rounds of the Hero Workout “Holleyman”
• 1 Round of “Holleyman”
5 Wallballs (30/20)
3 Handstand Pushups
1 Power Clean (225/155)
RX
185/125
*Count the run as one rep.
*If you want to partner double the reps and run together.
