CrossFit Allegiance – CrossFit
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.
