CrossFit Allegiance – CrossFit
Reminder that we will hold our volunteer meeting This Saturday around 10:45 after our workout.
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP, for reps
Adv RX
15 Dumbell Hang Squat Cleans (50/35)
60 Double Unders
15 Dumbell Shoulder to Overhead (50/35)
60 Dumble Unders
15 Dumbell Cleans (50/35)
60 Double Unders
15 Dumbell Thrusters (50/35)
60 Double Unders
**One person working at a time and split reps however needed.
RX
15 Hang Squat Cleans (75/55)
60 Double Unders or 120 singles
15 Shoulder to Overhead (75/55)
60 Double Unders or 120 singles
15 Cleans (75/55)
60 Double Unders or 120 singles
15 Thrusters (75/55)
60 Double Unders or 120 singles
**One person working at a time and split reps however needed. Both teammates must choose the same jump rope variation.
Metcon
Metcon (Time)
15 min time cap, for time
Adv RX
50 Calorie Row
50 Chest to Bar Pull-ups
40 Calorie Row
60 Toes to Bar
30 Calorie Row
70 Pull-ups
RX
50 Calorie Row
50 Burpees Over the Rower
40 Calorie Row
46 Knee ups or 20 Toes to Bar
30 Calorie Row
30 Pull-ups or 30 Burpees Over the Rower
Metcon
Metcon (AMRAP – Reps)
Adv Rx
4-minute AMRAP Handstand Walks
RX
Minutes 0:00 – 2:00 — Handstand Walks
Minutes 2:00 – 4:00 — 4 Broad Jumps
Notes:
* Both partners can do the handstand walk, or just one partner. Only one partner may work at a time. Every 5 feet counts as 1 rep. If you fall, you must return to the last successfully completed 5-foot mark to start again.
* For the broad jumps, each partner will get three attempts. The score will be the two longest jumps, no matter who jumped. In other words, One partner may provide both jump scores if both of his/her jumps are longer than the other partner’s two jumps.
