CrossFit Allegiance, CrossFit Allegiance – CrossFit

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Metcon

Lead Foot (3 Rounds for reps)

AMRAP 4:

27 Calorie Row

27 Burpees

27 C2B Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 T2B

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups
We did this WOD on 11/8/16. Check your results.

Metcon

Metcon (10 Rounds for reps)

EMOMx10:

Odd: 3-6 Deficit HSPU 4.5/3″

Even: 1-2 Strict Muscle-ups

ADV as written

RX

Odd: 3 -6 HSPU

Even: 1-2 Kipping MU