CrossFit Allegiance – CrossFit
Metcon
Perfect Bar (Time)
Time (30 Minute Cap):
120 Deadlifts, 600m Run
90 Hang Cleans, 600m Run
60 Push Jerks, 600m Run
150/105 Cal Bike
60 Push Jerks, 600m Run
90 Hang Cleans, 600m Run
120 Deadlifts, 600m Run
•600 Meter Runs: 3 x 200 Meter Relay
ADV RX
•1st Half Barbell: 155/105
•2nd Half Barbell: 135/95
RX
• 1st Half Barbell: 115/75
• 2nd Half Barbell: 95/65
•One athlete works at a time
•see how far they can get before the 30 minute time cap
•If the cap is reached, add reps as seconds to your score
