CrossFit Allegiance – CrossFit
Metcon
Four by Four (4 Rounds for reps)
ADV RX
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 C2B
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
RX
Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
Scaled:
Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45)
Minute 4: 15/12 Calorie Row
Each round is worth:
Male: 58
Female: 55
Optional Extra Strength Work
Metcon (Time)
800m Run
8 Clean and Jerks (185/125)
400m Run
4 Clean and Jerks (185/125)
200m Run
2 Power Clean and Jerks (185/125)