CrossFit Allegiance – CrossFit
Metcon
Metcon (4 Rounds for reps)
ADV RX
EMOM x 20 (4 Rounds):
Min 1: 15/12 Calorie Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 15/12 Calorie Row
Min 4: 10 C2B
Min 5: Rest
RX
1st: 15/12 Calorie Bike
2nd: 5 DL (225/155) + 5 HSPU
3rd: 15/12 Calorie Row
4th: 10 Pull-Ups
5th: Rest
Scaled
1st: 15/12 Calorie Bike
2nd: 7 DL (155/105) + 7 DB Push Press (50/35)
3rd: 15/12 Calorie Row
4th: 10 Pull-Ups
5th: Rest
Each round is worth:
Male 54
Female 48