CrossFit Allegiance – CrossFit
A friend of mine asked me to get word out and just see if there was anybody that might be interested in a bookkeeping position. If so please come talk to me.
Open gym team of 4 1,000 Burpees 39:36
Metcon (3 Rounds for reps)
40% of Max Unbroken Strict HSPU
30% of Max Unbroken Strict HSPU
20% of Max Unbroken Strict HSPU
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.
Deadlift (Build to a Heavy Set of 5 Touch and Go)
Metcon (AMRAP – Reps)
On the Minute x 4 Rounds
1st: 15 Deadlifts (225/155)
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Row
Score is Calorie’s on the rower.
ADV RX as written
RX 185/135 and 10 DL and 10 GHDS
Extra work if you want an after WOD
Accumulate 75 Weighted Hip Extensions (35/25)