CrossFit Allegiance – CrossFit
Happy Birthday Kendra!
Weightlifting
Deadlift (1×5 65% 1×5 75% 1×5 80% 1×3 85%)
Touch and go
Log your set at 85%
Metcon
Metcon (4 Rounds for reps)
1 Minute Max DU
5 Minute rest
1 Minute Max Bar MU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max T2B
Scaled
1 Minute Max DU
5 Minute rest
1 Minute Max PU
5 Minute rest
1 Minute Max knee ups
5 Minute rest
1 Minute Max KBS 24/16kg
This is an off day and we are practicing for our competition “Battle of the Lake”
I’m hoping this will help you determine who is doing which movement for the Bonus WOD’s and will give you an idea of how many reps you can get in one minute.
If you haven’t looked at the WOD’s you can read them all here:
https://www.facebook.com/events/182584002211541/?active_tab=discussion
Metcon
Extra work if you want
Warm-up (No Measure)
AMRAPx 20min:
1 Deadlift (315/205#)
10 T2B
15 Barbell Burpees
