7/16/19

7/16/19

CrossFit Allegiance – CrossFit

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Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Time)

For Time, with a 10:00 Time Cap:

ADV RX

30 Strict HSPU

30 Kipping HSPU

*On the 0:00, and every 2:00 thereafter:

100m Run

RX

15 Strict HSPU

30 Kipping HSPU

Scaled

30 DB Strict Press

30 DB Push Press

35/20#

Extra Gymnastics Work

Metcon (No Measure)

Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where you are in the movement. From a handstand hold on the wall, to free-standing, challenge yourself to where you currently are.

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