CrossFit Allegiance – CrossFit
Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this today!
Body Armor
Metcon (No Measure)
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
80 Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
40 Double DB Hang Walking Lunge (50’s/35’s)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
80 Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Your score is Calories on the row
