CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

2 Rounds:

40% of Max Ring MU + 100 DU

30% of Max Ring MU + 100 DU

20% of Max Ring MU

Rest 3 Minutes Between Rounds

RX Bar MU

Fitness: C2B or PU or MU skill work

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20:

50/40 Calorie Row

40 Sit-ups

30 C2B

20 Cleans (135/95)

ADV RX as written

RX Pull-ups, Cleans 115/80