CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
10 Rounds (5 Rounds each – You go, I go)
15/10 Cal Bike
100m Sprint
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 8
3 Deadlifts 215/155
3 HSPU
50 DU
6 Deadlifts
6 HSPU
50 DU
9 Deadlifts
9 HSPU
50 DU
12-15-18,……
***Rotate and split reps however you wish for 8 min
Scaled: Hand release Push-ups and 1-1 singles DL 155/105
1 full round ends on the completed Jump rope reps
