CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

For Time

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (95/65)

15 Bar MU

150/100 Calorie Assault Bike

OR Run 1 mile

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (115/80)

15 Bar MU

150/100 Calorie Row

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (135/95)

15 Bar MU

RX C2B 75/55, 95/65, 115/80

Fitness Pull-ups or RR 65/45, 75/55, 95/65