CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for time)
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
RX
R1 75/55
R2 95/65
R3 115/80
If you can’t finish the reps in time given then each rep counts as a second towards your time.
Accessory Work
Metcon (No Measure)
4 Rounds
Min 1: Front Rack KB Walking Lunge (24/16kg) 8 mat lengths
Minute 2: 9 DL (275/185) + Handstand Walk (4 Mat lengths)
Minute 3: 60 Double Unders
Minute 4: Rest
Midline
Metcon (No Measure)
Not for Time:
20 T2B
40 GHD Sit-ups
80 AbMat Sit-ups
