9/28/16

 In Uncategorized

CrossFit Allegiance – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

1 Round:

800 Meter Run

80 DU, 21 HPC (135/95)

2 Rounds:

400 Meter Run

40 DU, 15 HPC (135/95)

3 Rounds:

200 Meter Run

20 DU, 9 HPC (135/95)

Gymnastics

Metcon (AMRAP – Reps)

12 minute AMRAP

2 Rounds of:

2 mins of max rep Ring Muscle ups

1 mins of max rep Strict HSPU

2 mins of max rep C2B Pull ups

1 min of max kipping HSP

Scaled

Dips

Strict press 75/55

Pull-ups

Push press 75/55

Recent Posts