CrossFit Allegiance – CrossFit
Conditioning
Metcon (2 Rounds for reps)
Alternate EMOM x 10
Minute 1 Work
Minute 2 Rest
Minute 1 seconds 0-20 Max Power Cleans (115/85)
Seconds 20-40 Rest
Seconds 40-60 ADV RX Max Ring MU RX Max C2B
Track two scores. The first score is total power cleans over five rounds and the second score is total MU or C2B
Metcon
Metcon (Time)
For Time:
100/70 Cal Row
… Directly into:
3 Rounds:
50 Wallballs (20/14)
30 Alternating Single DB Snatches (50/35)