CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
0:00 – 5:00
For Time:
50 Strict HSPU
5 Minute Time Cap
SUBSTITUTE HSPU
•Reduce Reps
•Double Dumbbell Strict Press
•Feet on Box
Score is time it took. Add leftover reps to your time.
Metcon (AMRAP – Reps)
Strict C2B (On the 7:00…)
1 Set:
Max Unbroken Strict C2B
•When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict C2B
•Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and touch below the collarbone to the bar at the top
SUBSTITUTE
•If you’re unable to complete a strict C2B without a band, go with regular strict pull-ups or choose the least amount of band resistance that allows you to complete at least 1 rep of Strict Pull-ups or Strict C2B
Metcon
Metcon (Time)
For Time:
1 Burpee Box Jump Overs
25 DU
2 Burpee Box Jump Overs
25 DU
3 Burpee Box Jump Overs
25 DU
…
Continue Up To:
10 Burpee Box Jump Overs
25 DU
Box: (30/24)
* You can step-up
*No need to stand at the top
