CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

400m Run

15 Box Jumps (24/20)

15 Front Squats (135/95)

ADV RX as written

RX 115/80

Fitness 21/15 Cal Row, Step-ups, 95/65

Weightlifting

Squat Clean + Hang Squat Clean + Jerk (Build to 1 RM)

Extra work if you want an after WOD

Metcon (No Measure)

Alternating On the Minute x 12:

Minute 1: 50 DU

Minute 2: 50′ HS Walk