CrossFit Allegiance – CrossFit
This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go.
Metcon
RX/MR: Metcon (Time)
Part 1: 0:00-6:00 AMRAP
10 Deadlifts 275/185
15 Toes to Bar
10 Cleans 185/125
30 Box Jump Overs 24/20 (step ups are not allowed)
10 Thrusters 135/95
60 Wall Balls 20/14 to the 10ΚΌ
Part 2: 6:00 – 8:00
Max Ring Muscle Ups
Part 3: 8:00 – 12:00
Work up to a 1rm snatch
Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)
Score: Part 1(REPS COMPLETED) + Part 2 Score (x2) + Part 3(MAX LIFT)
scale: Metcon (Time)
Part 1: 0:00-6:00 AMRAP
10 Deadlifts 225/155
15 Knees to 90
10 Cleans 135/95
30 Box Jump/Step Overs
10 Thrusters 95/65
60 Wall Balls 14/10 to the 10/9
Part 2: 6:00-8:00 Min
Max Pullups
Part 3: 8:00-12:00
Work up to a 1rm Snatch
Part 1(REPS COMPLETED) + Part 2 Score (x1) + Part 3(MAX LIFT)
Gymnastics
Metcon (Time)
2 RFT:
1 Legless Rope Climbs
35′ HS Walk
25 GHDSU
35′ HS Walk
2 Rope Climbs
Scaled
12 pull-ups or rope climb
25 Strict press 45/35
25 Sit-ups
25 Strict Press 45/35
8 Pull-ups or rope climb
