5/7/19

5/7/19

CrossFit Allegiance – CrossFit

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Weightlifting

Shoulder Press (5-4-3-2-1 Climbing)

Metcon

Metcon (3 Rounds for reps)

R 1

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups

Rest 4:00

R2

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 T2B

Rest 4:00

R 3

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Three separate Rounds, recorded as total reps. The system will add together the sum total for our score for the day.

R1 – 1 Full round = 81 Reps

R2 – 1 Full round = 63 Reps

R3 – 1 Full round = 45 Reps

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