CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (10×1 climbing)

10 Sets of 1:

6 Seconds Down

1 Second Pause In Bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds: 4 Bar MU, 8 Kipping HSPUs, 16 Air Squats

RX

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds: Strict Cindy (5 strict Pull-ups, 10 Push-ups, 15 Air Squats)

Midline

Metcon (No Measure)

Not Fot Time:

50-40-30-20-10:

AbMat Sit-Ups

Hip Extensions