CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of three

AMRAP 20:

12/8 Calorie Row

10 Kettlebell Swings (32/24kg)

50’ Walking Lunges

Break it up however you want

Skill Work

Metcon (No Measure)

EMOMx8 min

Skill X number of reps depending on the skill

EMOMx8 min

Skill X number of reps depending on the skill