CrossFit Allegiance – CrossFit
Weightlifting
Clean (4×8 unbroken Cleans, climbing )
Metcon
Metcon (AMRAP – Reps)
Teams of 4 (if there is an odd # make a team of 5)
5 Minutes at Each Station:
Prowler Push (90/45) 10m
Calorie Row
Slam balls 30/20
Wall balls 20/14 (10ft)
Farmers Carry 32/24kg 10m
Every 10m is a rep and every calorie is a rep. Switch however you want use one person or two people or three…. it doesn’t matter on the Prowler but one person working at a time for everything else.
