CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute Window:

150 DU buy in –then–

12 Thrusters (95/65),

12 C2B PU

Rest 5 Minutes

5 Minute Window:

100 DU buy in –then–

9 Thrusters (115/80),

12 T2B

Rest 5 Minutes

5 Minute Window:

50 DU buy in –then–

6 Thrusters (135/95),

12 PU

Conditioning

Metcon (Time)

6 sets of: 9 unbroken HSPU

ADV RX (first 3 reps are strict + 6 kipping)
12 minute time cap