CrossFit Allegiance – CrossFit
Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today.
Metcon
Metcon (Time)
Partner WOD (split reps)
50 Calorie Row
60 Sit-ups
40 Calorie Row
60 Sit-ups
30 Calorie Row
60 Sit-ups
20 Calorie Row
60 Sit-ups
10 Calorie Row
60 Sit-ups
One rower per team. If partner A rows first he can start his sit-ups as soon as he finishes rowing, while partner B is rowing. Partner A cannot get back on the rower until Partner B finishes her sit-ups. One person doing sit-ups at a time.
Skill Work
Metcon (No Measure)
EMOMx10min
3-5 Reps of your goat
If you are doing DU work 30sec on 20sec off for 10 rounds.
