CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
Metcon
Metcon (6 Rounds for reps)
EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU
Each full round is worth 62. You can click RX if you do RX and don’t get all the reps in.
