CrossFit Allegiance – CrossFit
Reminder: Next CFA Gathering
When: Saturday, December 15th
Where: Brent Miller’s House 4291 HWY 73, Iron Station. (Right before East Lincoln Middle School)
What Time: 3pm
We will cover the main dish. Please bring something to share and your beverages. Also, if you would like to be a part of the gift exchange please bring a gift.
Gymnastics
Metcon (AMRAP – Reps)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds After Each Round.
RX Push Press 95/65
Weightlifting
Push Jerk (5,4,3,2,1 climbing)
On the 2:00 x 5
0:00 Set 1: 1 x 5
2:00 Set 2: 1 x 4
4:00 Set 3: 1 x 3
6:00 Set 4: 1 x 2
8:00 Set 5: 1 x 1
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
3 Deadlifts, 3 Hang Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.
Barbell: 135/95
RX 115/75
