CrossFit Allegiance – CrossFit
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
