CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

With a 30 min running clock

Teams of 3 complete 5 mins of:

A. Max reps of Rope Climbs

B. Prowler Push for total meters, average bodyweight of team members

C. KBS 32/24kg

D. Row for cal

E. Handstand Walk for total feet

F. Slam balls 30/20

1 athlete works at a time. Switch athletes at anytime.
Prowler weighs 63#’s

Scaled:

Rope Climbs = Pull ups

HSW = Push ups