CrossFit Allegiance – CrossFit
We still need 2 more team captains. We just need you to communicate with your team each week.
Metcon
Metcon (AMRAP – Rounds and Reps)
Cash in 3 min on Bike
Then
AMRAP x 12 min:
15 Hang Power Cleans (135/95)
15 Chest to Bar Pull-Ups
60 Double Unders
*Add your Cal on the bike to your reps
ADV RX as written
RX 115/75
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 min:
3 Cal Row + 3 Kipping HSPU
6 Cal Row + 6 Kipping HSPU
9 Cal Row + 9 Kipping HSPU
Continue to add (3) repetitions per round until cap.
ADV RX as written
RX Push-press 95/65
