CrossFit Allegiance – CrossFit

Thanksgiving Schedule:
Thursday 9:00am ONLY
Friday 9:30am ONLY

Monday Tuesday Wednesday Saturday regular Schedule

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Weightlifting

Back Squat (1×5)

warm-up sets

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

…

Build to Heavy 5

Metcon

Metcon (2 Rounds for time)

ADV RX

Part 1 (On the 0:00)

3 Rounds:

100 DU

10 DB Snatches (70/50)

Part 2 (On the 10:00):

900m Row

8 Ring MU

700m Row

6 Ring MU

500m Row

4 Ring MU

RX

Part 1 (On the 0:00):

3 Rounds:

75 Double Unders

10 DB Snatches (50/35)

Part 2 (On the 10:00):

900m Row

18 C2B

700m Row

14 C2B

500m Row

10 C2B

Part 1 is round 1 for time with a 10 minute time cap

Part 2 is round 2 for time