CrossFit Allegiance – CrossFit

Metcon

Metcon (AMRAP – Reps)

2 Rounds for reps

1 min max bar MU

1 min max Burpees slamball throw over pull-up bar (60/40) (7’/8′)

ADV RX as written

RX each pull-up is worth 2 reps and KBS (24/16) are worth 1 rep.

If you miss a throw then start with the burpee again.

You can grab the ball on your way up from the burpee.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

300 sit-ups

200/150 Calorie Assault Bike

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)

ADV RX as written

RX 95/65 115/80 135/95 155/105 185/135