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CrossFit Allegiance – CrossFit

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Metcon (Time)


10 Sets for Time:

30% of Max Strict HSPU


10 Sets of 5 DB Strict Press (50/35)

Strict Nicole (AMRAP – Reps)

20-Minute AMRAP of:

400m Run

Max Rep STRICT Pull-ups
Score is total strict Pull-ups

Max unbroken PU or Ring row. When you drop from the bar go run.

Extra work if you want an after WOD

Metcon (No Measure)

On the 1:30 x 7:

10/7 Calorie Assault Bike

10 GHD Sit-Ups

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