CrossFit Allegiance – CrossFit

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Metcon

Metcon (7 Rounds for reps)

On the Minute x 7:

Thrusters

Minute 1: 75/55

Minute 2: 95/65

Minute 3: 115/85

Minute 4: 115/85

Minute 5: 115/85

Minute 6: 95/65

Minute 7: 75/55

The Thrusters will be completed one single unbroken set at the listed weight

Once the bar hits the ground, you’ll rest until the next minute begins

Metcon

Metcon (Time)

2 Rounds For Time:

20 Push Presses (95/65)

30 Single DB Box Step-ups (35/20#) (24/20″)

40 Burpees

50/35 Calorie Row

goal is 15-25 minutes