CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

12-9-6-3:

Hang Cleans (165/115)

Bar Facing Burpees

Push Jerks (165/115)

Ring Muscle-ups

RX 135/95

Ring dips

Fitness 95/65

Hollow rocks on the pull-up rig

Metcon

Metcon (Time)

Partner

3 Rounds for time:

40/30 Cal Row

40 Deadlifts (225/155)

40 Push-ups