CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
4 Rounds
12/9 cal Bike + 12 Burpees +
15 sit-ups
-then-
4 Rounds
21/15 cal Row + 15 Air Squats + 7 per arm, single arm DB Strict Press (55/35)
1 partner in each station, Partner A rows while partner B does 15 air squats and partner C does DB Strict press then switch, working at the same time but not moving onto the next station until partners are done.
Teams will complete 4 rounds of Bike, Burpees and sit-ups, then move onto 4 rounds of row, air squats and DB press.
