CrossFit Allegiance – CrossFit

Happy Birthday Melissa!

View Public Whiteboard

Metcon

Metcon (10 Rounds for reps)

EMOMx10:

Odd: 1 Power Clean and Jerk at 70%

Even: 18/15 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6min:

2 Alternating 1-arm KB Snatches (1/side), 24/16kg

2 10-meter shuttle runs

4 Alternating 1-arm KB Snatches (2/side), 24/16kg

4 10-meter shuttle runs

6 Alternating 1-arm KB Snatches (3/side), 24/16kg

6 10-meter shuttle runs…

Continue as high as possible within the six minute time cap.

One round is KB snatch and shuttle run