CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 28min:

6 Rope Climbs

6 plate pushes 45/35#

30 HSPU

40 Reverse Lunges

ADV RX Legless Rope climbs

Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb

Plate push = Down the turf is one, back is two…

Scaled HSPU = 75/55 Push Press

Split reps however needed