CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD for time:

ADV RX

16 Power Cleans, 8 Rope Climbs

12 Power Cleas, 6 Rope Climbs

8 Power Cleans, 4 Rope Climbs

Barbell – 165/115

Directly into…

3 Rounds:

50/40 Calorie Row

20 Devils Presses (50’s/35’s)

Directly into…

3 Rounds:

12 Bar Muscle-Ups

30 DB Box Step-ups (50/35)

RX

Partner WOD for time:

16 Power Cleans, 48 Pull-ups

12 Power Cleas, 36 Pull-ups

8 Power Cleans, 24 Pull-ups

Barbell – 115/85

Directly into…

3 Rounds:

50/40 Calorie Row

20 Devils Presses (35/20#)

Directly into…

3 Rounds:

18 C2B

30 KB Box Step-ups (12/16kg)