CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
50 Clean and Jerks, 135/95
EMOM, complete 5 C2B
Metcon
Metcon (12 Rounds for reps)
EMOMx12:
Odd: 3 Bar Muscle ups + 20 Double Unders
Even: 15/12 Calorie Row
Metcon
Metcon (Time)
“2013 Legless”
27 Thrusters, 95/65
4 Legless Rope Climbs
21 Thrusters, 95/65
3 Legless Rope Climbs
15 Thrusters, 95/65
2 Legless Rope Climbs
9 Thrusters, 95/65
1 Legless Rope Climbs
This is just an extra WOD to do if you come in for two sessions.
