CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
ADV RX
15 Rope Climbs
800m Run
12 Rope Climbs
400m Run
9 Rope Climbs
200m Run
Directly Into…..
3 Rounds:
30 HSPU
30 Bar Muscle-ups
Directly Into…
45 Clean and Jerks (155/105)
RX
75 Pull-ups
800m Run
60 Pull-ups
400m Run
45 Pull-ups
200m Run
Directly Into…..
3 Rounds:
30 DB Shoulder Press 35/20#
60 Push-ups
Directly Into…
45 Clean and Jerks (115/80)