CrossFit Allegiance – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

7 Rounds:

:20 Seconds Max Ring Muscle-ups

:40 Seconds Rest

ADV RX as written

RX C2B

Metcon

Metcon (Time)

Partner

4 Rounds:

42/30 Calorie Row

30 T2B

14 Clean and Jerks (155/105)

ADV RX as written

RX 135/95

Fitness 95/75

Extra work if you want an after WOD

Metcon (No Measure)

Nor for Time:

4 Sets:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups