CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 OHS (95/65)

30 Box Jumps (24/20)

30 T2B

30 Calorie Row

RX

AMRAP 20:

30 DB snatch (50/35)

30 Box Jumps (24/20)

30 T2B

30 Calorie Row

Core work

Metcon (Time)

3 Rounds For Time:

100 Double-Unders

25 GHD Sit-ups