CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

600m Run

50 pull-ups

100 push-ups

150 Air Squats

400m Run

40 pull-ups

80 push-ups

120 air squats

200m run

30 pull-ups

60 push-ups

90 air squats

100m Run

10 pull-ups

20 push-ups

30 air squats

***run together and split reps.