3/6/18

3/6/18

CrossFit Allegiance – CrossFit

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Metcon

Under Pressure (Time)

ADV RX

For Time:

100-80-60-40-20: DU

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

RX

100-80-60-40-20: Single Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (105/75)

For Example R1 is 100 DU, 50 situps, 25 DL

Skill Work

Metcon (No Measure)

14 min Recovery Bike

Every 2 min Complete 1 Set of Kipping HSPUs (25-30% of Max Set)

use all the bikes if needed

RX Strict press 25-30% of 1RM

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