CrossFit Allegiance – CrossFit

Happy Birthday Al Moody, Jason Denis, David Fero!!!

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Metcon

Metcon (Time)

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches

ADV (115/80) RX(95/65) F(65/45)

200/140 Calorie Row

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches

ADV(135/95) RX(115/80) F(75/55)

200/140 Calorie Row

1 Round:

30 Toes to Bar

30 Burpees

30 Power Snatch

ADV(155/105) RX(135/95) F(95/65)