CrossFit Allegiance – CrossFit

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Metcon

Ring of Fire (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-up

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatches (135/95)

3 Ring Muscle-ups

3 Squat Snatches (135/95)

Up by (1) rep each round

RX

AMRAP 9:

1 C2B

1 Snatch (95/65)

2 C2B

2 Snatches (95/65)

3 C2B

3 Snatches (95/65)

Up by one rep each round
RX is not a squat snatch

Metcon

Metcon (AMRAP – Reps)

2 Rounds

Max Cal Bike Minutes 0:00 – 5:00

Max Cal Row Minutes 5:00 – 8:00

Max Sit-ups Minutes 8:00 – 10:00