CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

15 Hang Cleans (95/65)

30 Double Unders

15 Wallballs (20/14)

Metcon (4 Rounds for reps)

3 Rounds

Min1: 15/10 Calorie Bike

Min2: Rest

Min3: Max Ring Muscle Ups

Min4: Rest

Min5: 30 sec Max HSPU

Min6: Rest

ADV RX as written

RX replace RMU with Max Ring Dips and HSPU with Max Wall – walks

Fitness replace RMU with GHD dips or Box dips and replace HSPU with 95/65 push- press