CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
ADV RX
10 Sets for Time:
30% of Max Strict HSPU
RX
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
