CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing OHS (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 T2B + 10 Alternating DB Snatches (50/35)
Minute 4 – HS Walk Practice
Minute 5 – 12/9 Bike
***HSwalks every 5ft is a rep.***
RX
Minute 1 – 5 Pausing OHS (95/65)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 T2B + 10 Alternating DB Snatches (35/20)
Minute 4 – 2 wall walks or 10 upside down shoulder taps
Minute 5 – 12/9 Bike
