10/19/16

10/19/16

CrossFit Allegiance – CrossFit

Get your Halloween teams and costumes together. The 28th is approaching. Don’t miss out on the funniest day at CFA. Also, please join us with your family from 5pm and on for some food, drinks and live music (Gustavo and Jack’s band “The Red Riot”). We will also have Neeley’s Mealeys Paleo meals visiting with some samples of food for us to try and have delivery service if we like it.

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Weightlifting

Front Squat (3×1, 1×1, 3×1, 1×1, 3×1, 1×1 )

Triple at 82%

Single at 88%

Triple at 82%

Single at 90%

Triple at 82%

Singe at 93%

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Calorie Row

Thrusters (115/80#)

Directly into:

15 – 12 – 9

Calorie Row

Hang Squat Cleans (115/80#)

Directly into:

12 – 9 – 6

Over-the-Bar Burpees

OHS (115/80#)

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