CrossFit Allegiance – CrossFit

Happy Birthday Darius and Lynda G!

Gymnastics

Metcon (5 Rounds for time)

R1– 15 Strict Handstand Push-ups

1:00 Rest

R2– 13 Strict Handstand Push-ups

:45 Seconds Rest

R3– 11 Strict Handstand Push-ups

:30 Seconds Rest

R4– 9 Strict Handstand Push-ups

:15 Seconds Rest

R5– 7 Strict Handstand Push-ups

ADV RX as written

RX kipping HSPU

Strict Press 75/55

Metcon

Metcon (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Bar Facing Burpees

Midline Accessory Work

Metcon (No Measure)

Not for Time:

30 T2B

40 GHD Sit-Ups

50 Abmat Sit-Ups