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CrossFit Allegiance – CrossFit

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Metcon

Over and Out (Time)

For Time:

20 Power Snatches (115/80)

20 Barbell-Facing Burpees

20 Overhead Squats (115/80)

20 Barbell-Facing Burpees

20 Squat Snatches (115/80)

ADV RX as written

RX 75/55

Mobility

Metcon (No Measure)

Min 0-4: Bike

Min 4-8 : hip stretch against the wall (2min on each leg)

Min 8-12 Row

Min 12-15: hamstring stretch with a KB on the box

Min 5: 15-19 glute stretch (2 min each side)

***Bike and row are slow at a recovery pace. Hold each side for 2 min and for 3 min on Hamstrings.

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