CrossFit Allegiance – CrossFit
Metcon
Under Pressure (Time)
ADV RX
For Time:
100-80-60-40-20: DU
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
RX
100-80-60-40-20: Single Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (105/75)
For Example R1 is 100 DU, 50 situps, 25 DL
Skill Work
Metcon (No Measure)
14 min Recovery Bike
Every 2 min Complete 1 Set of Kipping HSPUs (25-30% of Max Set)
use all the bikes if needed
RX Strict press 25-30% of 1RM
