CrossFit Allegiance – CrossFit

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Weightlifting

Thruster (3-Rep Heavy (From Ground))

Metcon

Flash Flood (Time)

2 Rounds For Time:

400 Meter Run

21 Thrusters (95/65)

RX 75/55

Extra Gymnastics Work

Metcon (No Measure)

5Rounds:

15 GHD Sit-ups

40% Max Ring Muscle-ups

Rest 1 Minute Between Sets

Scaled: Ring MU with a drill or work on Strict Ring PU to your chest.