CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (4 Rounds for time)

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

6 Strict HSPU

rest :15

3 Strict HSPU

ADV RX as written

RX Kiping

Scaled pish press 75/55

Metcon

All Fours (3 Rounds for reps)

AMRAP 4:00, rest 4:00:

400M Run

25/20 Cal Row

Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:

400M Run

20/15 Cal Row

Max Power Snatches (95/65)

AMRAP 4:00:

400M Run

15/10 Cal Row

Max Power Snatches (115/80)