CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

3 Deadlifts (225/155)

3 Kipping Handstand Push-ups

6 Deadlifts (225/155)

6 Kipping Handstand Push-ups

9 Deadlifts (225/155)

9 Kipping Handstand Push-ups

…

Continue to add (3) reps until cap is reached.

ADV RX as Written

RX push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Calorie Row

27 Wallballs

27 C2B

rest 4 minutes

AMRAP 4:

21 Calorie Row

21 Wallballs

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15 Calorie Row

15 Wallballs

15 Pull-ups