10/25/17

10/25/17

CrossFit Allegiance – CrossFit

We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids. Please stay for your drink of choice and hang out and get to know all of our members. We will provide a cooler with some drinks and a table with some snacks. Feel free to pack your own cooler, a chair and share a snack. We hope everyone can make it and enjoy a big community get together this Friday night.

Metcon

Four Wheeler (Time)

2 Rounds:

400m Run

21/15 Calorie Bike

12 Squat Cleans (135/95)

RX 115/80

Barbell conditioning

Metcon (Time)

2 Rounds:

10 Power Cleans (185/135)

10 Front Squats (185/135)

10 Push Jerks (185/135)

Rest 2:00

RX 155/105

Metcon

Double Trouble (AMRAP – Reps)

AMRAP x 2:

DU

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