9/1/16

9/1/16

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Teams of 4 to 6

20 minute AMRAP

50 Meter Prowler Push 25# (push to 25m in driveway and back)

100 Meter Plate Carry (45/25#)

200 Meter Run (down and back in driveway 2 times)

In a relay fashion, the teams form a single file line.

Athlete 1 starts with the 50 meter prowler.

As soon as that athlete returns, he or she moves onto the 100 meter plate carry.

Athlete 2 can then start the prowler… and so forth.

NOTE: ***If the small prowler needs to be used add 85#’s to it.

Once athlete 1 finishes a round that counts as one round. Once athlete 2 finishes a round that counts as 2 rounds.

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