CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

For time:

15-10-5:

Power Clean, 135/105

HSPU

Directly into…

15-10-5:

Hang Clean, 135/105

Ring Dip

Conditioning

Metcon (16 Rounds for reps)

EMOMx8:

Odd: 20/16 Calorie Row

Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

Rest 2 minutes

EMOMx8:

Odd: 20/16 Calorie Row

Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
It is only RX if you complete all 16 rounds as prescribed.