CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

3 Rounds:

20 Abmat Sit-Ups

30 Supermans

40 Flutter Kicks

50 Good Mornings (you choose the weight)

60 Second Plank Hold

Skill

Metcon (AMRAP – Reps)

EMOMx10-12min

3-5 reps of your goat