CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 4

400m Run

100 Pushups

100 Pullups

400m Run

100 Squat Clean (135/95)

100 Deadlifts (135/95)

400m Run

100 cal Row

100 KBS 32/24kg

400m Run

ADV RX as written

RX (115/80) (24/16kg)

Scaled (95/65) (24/16kg)

Split reps however needed amongst team members. Help out more when and where you can. One person working at a time and have FUN!