CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Reps)
Partner WOD
20 minute AMRAP
Plate Push 45/35
Calorie Row 25/20
Partner A pushes the plate as many reps as possible while Partner B gets the calories. Once Partner B finishes on the row switch. Score is AMRAP with the plate pushes. Down and back on the turf is 2 reps.
Skill
Metcon (No Measure)
Skill 1
EMOMx8 minutes (reps depends on the skill)
Skill 2
EMOMx8 minutes (reps depends on the skill)
