CrossFit Allegiance – CrossFit

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Front Squat (3 rep max)

1: Metcon (AMRAP – Rounds and Reps)

Team of 4


AMRAP x 9min

60 pull ups

50 box overs 24/20″

40 KB swings 32/24kg

Max Cal row

RX KBS 24/16kg and 75 ring rows or 60 Pull-ups

Score is rounds and reps. The calories on the row count towards your reps.

One person working at a time and rotate on the rower however needed.
Put you number of calories in your notes as well as add them to your score.

2: Metcon (AMRAP – Reps)

4 person team:

AMRAP x 12 min

PART 1: Partner A & B

21 – 15 – 9 Synchronized T2B

(RX: 40 – 30 – 20 Knee ups)

While partner C & D do a Overhead Plate Hold (45/25#)

Then you switch. Partner C & D are on T2B or knee ups and A & B are holding a plate overhead.

(T2B are ADV and knee ups are RX)


PART 2: Partner A & B

21 – 15 – 9 Synchronized Burpees To A Plate (45/25#)

While partner C & D hold a push-up plank

Then they switch. Partner C & D are on Burpees and A & B are on push-up plank


PART 3: Partner A & B

21- 15 – 9 Synchronized Plate Ground-to-Overhead (45/25#)

While Partner C & D are Hanging From Pull Up Bar

Then they switch

If all required work is completed prior to the time cap of 12 minutes, the team moves immediately into the bonus reps.

BONUS: ADV Rx is AMRAP Bar Muscle Ups; RX is AMRAP Bar Muscle Ups or Pull Ups. Bar MU are worth 3 points and Pull-ups are worth 1 point for the RX only. ADV RX is worth 1.

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