CrossFit Allegiance – CrossFit
Metcon
Over and Out (Time)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
Mobility
Metcon (No Measure)
Min 0-4: Bike
Min 4-8 : hip stretch against the wall (2min on each leg)
Min 8-12 Row
Min 12-15: hamstring stretch with a KB on the box
Min 5: 15-19 glute stretch (2 min each side)
***Bike and row are slow at a recovery pace. Hold each side for 2 min and for 3 min on Hamstrings.
