CrossFit Allegiance – CrossFit

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Metcon

Double Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

ADV RX as written

RX

AMRAP 15:

25 Double Unders

5 Snatches (115/80)

25 Double Unders

5 C2B

Fitness

AMRAP 15:

50 Singles

5 Snatches (95/65)

50 singles

5 Pull-ups

Metcon

Metcon (3 Rounds for time)

On the 4:00 x 3 Rounds:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping Handstand Push-ups