CrossFit Allegiance – CrossFit
Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely ?
Metcon
Metcon (20 Rounds for reps)
Goat Day
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Goat Day gives you an opportunity to refine skills or work on your weaknesses. Today is geared towards Practice, a controlled heart rate and improve the technique. We want to practice at a low-intensity.
Choose two “Goats” to work on, and we’ll alternate between them on each minute.
Metcon
Metcon (Time)
Partner WOD
50/40 Cal Bike
30 Clean and Jerk 135/95
50/40 Cal Row
20 Clean and Jerk 155/105
50/40 Cal Bike
10 Clean and Jerks 185/130
50/40 Cal Row
RX
115/80, 135/95, 155/105
Fitness
95/65, 115/80, 135/95
