CrossFit Allegiance – CrossFit
Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 7 T2B + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 T2B
ADV RX as written
RX sets of 5 or better 95/65
