12/2/19

 In Uncategorized


CrossFit Allegiance – CrossFit

CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP.
-Bring a gift up to $25 to exchange.
-Start time 5:00pm
-If possible no kids
-When you RSVP I will text you our address if you need it.

View Public Whiteboard

Weightlifting

Back Squat

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

Metcon

Metcon (Time)

3 Rounds:

40 Wallballs (20/14)

25/20 Cal Row

5 Bar MU

6-4-2 Squat Snatches

Barbell:

Round 1: 6 Reps @ 115/80

Round 2: 4 Reps @ 135/95

Round 3: 2 Reps @ 155/105

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