CrossFit Allegiance – CrossFit

Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or feel free to text me, 704-778-1408.

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Metcon (Time)


30-20-10 Front Squat, 155/105

15-10-15 Muscle up

Scaled MU:

Bar MU, C2B, Pull-ups OR Ring Rows

25 min time cap, no rack


Metcon (AMRAP – Reps)

4 Rounds

Min 1: Burpees

Min 2: Calorie Row

Min 3: Wallballs 20/14

Min 4: Double unders

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