CrossFit Allegiance – CrossFit

Metcon

Metcon (Time)

ADV RX

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Snatches (115/80)

RX

3 Rounds:

7 Burpee C2B Pull-ups

50 Air Squats

10 Hang Snatches (115/80)

Scaled

3 Rounds:

7 Burpee Pull-ups

50 Air Squats

10 Hang Snatches (95/65)

Metcon

Metcon (No Measure)

2 rounds

Min 1: bike

Min 2: 90/90 stretch

Min 3: row

Min 4: childs pose/downward dog/upward dog

Min 5: rollout