CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 7:

3 Bar Muscle-Ups

5 Strict Handstand Push-ups

RX

3 Bar MU

8 Kipping HSPU

Fitness

5 C2B

10 Strict presses 75/55

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

RX

R1(155/115) R2(185/135 ) R3(225/155)