CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
44-42-40-38-36
Weighted DB Lunges (50/35)
Weighted Sit-ups (you choose the weight)
ADV as written
RX 35/20
*Split reps and one person working at a time.
*lunges can be walking or in place, reverse or forward.
*One DB in each hand.
Metcon
Metcon (No Measure)
EMOM x 12 Alternating
ODD Minute: Goat One
Even Minute: Goat Two
**A goat is something you need to work on and improve. Choose two movements.