CrossFit Allegiance – CrossFit

Metcon

WOD 1: Metcon (Time)

Athlete A over the bar Burpee’s

Athlete B Dead Lift

Athlete C hang cleans

Athlete D Row

ADV RX 135/95

RX 115/65

Scaled 95/55

21-15-9

Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for 15 and 9

WOD 2: Metcon (2 Rounds for reps)

8 min AMRAP:

Pull ups

T2B

KBS

Snatches

AMRAP x 4

Pull-ups

Snatches 95/65

—Directly into—

AMRAP x 4

T2B

KBS 32/24kg

1st 4 min AMRAP:

2 athletes are working on pull-ups while 2 athletes are working on snatches. One working at a time within your group. But both groups can be working at the same time. You can switch back and forth with your same partner but you can’t change movements with in the 4 min AMRAP.

2nd 4 min AMRAP:

Any 2 athletes can now work together on T2B and the other 2 work on KBS. Same rules apply as 1st 4 min AMRAP.

ADV RX as written

RX 24/16kg & 75/55

Scaled 45/35

WOD 3: Metcon (Time)

For time:

400m Run

200 Step-ups or jumps

200 Wall balls

Only 2 athletes have to run. Start when the last athlete comes in.

Two people working at a time on separate movements. Switch back and forth between movements however needed and split reps however needed.

ADV RX 20/14 9ft/10ft

RX 20/14 8ft/10ft

Both 24/20″