CrossFit Allegiance – CrossFit

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Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

15 Calorie Row

15 Power Cleans (115/85#)

Rest 3:00

AMRAP 3:00

12 Calorie Row

12 Power Cleans (135/95#)

Rest 3:00

AMRAP 3:00

9 Calorie Row

9 Power Cleans (155/105#)

Skill

Metcon (10 Rounds for reps)

EMOMx20:

Odd: 18/15 Calorie Row

Even: 6 HSPU

ADV RX Deficit HSPU – you choose the deficit

Each round is worth 24/21 reps