7/25/19

7/25/19

CrossFit Allegiance – CrossFit

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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.

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