CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
1 Round:
800 Meter Run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)
Gymnastics
Metcon (AMRAP – Reps)
12 minute AMRAP
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSP
Scaled
Dips
Strict press 75/55
Pull-ups
Push press 75/55
