CrossFit Allegiance – CrossFit
Happy Birthday Krissy Jones! Cash out 43 slam balls.
Weightlifting
Push Jerk (5×2, climbing)
off the rack
Metcon
Metcon (Time)
Partner WOD For time:
Run 1 mile
Then, 8 rounds of:
10 wallball 20/14
1 rope climb
Run 800 meters
Then, 4 rounds of:
10 wallball
1 rope climb
Run 400 meters
Then, 2 rounds of:
10 wall-ball shots
1 rope climb
Run relay style Partner A runs a 400 then Partner B runs a 400 and repeat to complete 1 mile then Partner A does 10 Wallballs and one rope climb and then B does 10 WB’s and 1 rope climb to each complete 4 rounds each for a total of 8 rounds. Repeat same format for the rest of the WOD. So each person will only run 800m then 400 then 200m and 4 rounds then 2 rounds then one round each.
Metcon
Extra work if interested
Metcon (Time)
3 RFT
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds
