CrossFit Allegiance – CrossFit

Beer City Beatdown VI WODs have been released. The link is below. Check the WODs out and get your teams together.

http://www.unbrokenseries.com/beatdown

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Weightlifting

Shoulder Press (5×3 climbing)

no knee bend, all strict

Metcon

Metcon (AMRAP – Reps)

8 Rounds of 20 Seconds On / 20 Seconds Off:

Strict Pull-ups

Any machine for Calories

Strict Handstand Push-ups

Any machine for Calories

RX

kipping HSPU and Kipping Pull-ups

Scaling options:

Push-ups off a box or ground and Ring rows or max pull-ups with a band

Optional Extra Strength Work

Bench Press (5×3 climbing)