CrossFit Allegiance – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
Ascending Ladder for 5 Minutes:
2 Strict HSPU
2 Calorie Row
4 Strict HSPU
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit HSPU (4″/3″)
2 Calorie Row
4 Kipping Deficit HSPU (4″/3″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Score will be put in round one for total reps of STRICT HSPU plus total calories then round 2 will be total reps of Kipping DEFICIT HSPU plus calories
Metcon
Metcon (Weight)
Every 3:00 x 6 Rounds:
18/12 Cal Bike
30 DU
3 Snatches
Build in Power Snatch Weight
NOTES:
Rounds begin every 3 minutes (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
Each round, you’ll build in power snatch weight
Your score is the heaviest set of 3 snatches. For example if you finish with 135 on your barbell then 135# is your score. It does not need to be TNG
Scale with 3 cleans
