CrossFit Allegiance – CrossFit
Happy Birthday Erich C!
Gymnastics
Metcon (3 Rounds for reps)
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Skill work options:
Hallow rocks on the bar or rings, false grip ring rows, banded bar MU, skill work on low rings….
Metcon
Hopped Up (AMRAP – Rounds and Reps)
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
Add 3 reps every round
RX 75/55#
