CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (5 Rounds for reps)

On the 1:30 x 5 Sets:

1 Set of Strict deficit HSPU (45# plates under hands)

RX No deficit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

Buy-In: 60/45 Calorie Bike

Directly Into…

5 Deadlifts (185/135)

15 AbMat Sit-ups

25 DU

Buy-In is not part of your rounds or reps