CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 2

8 Rounds:

400 Meter Row

200 Meter D-ball Run (65/40)

*Four Rounds Each. Switch After Full Rounds.

RX 40/20

Extra work if you want an after WOD

Metcon (AMRAP – Reps)

3 Giant Sets:

10 Barbell Good Mornings

Max Strict Ring Dips

Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between efforts.

Log ring dip reps