1/23/19

 In Uncategorized

CrossFit Allegiance – CrossFit

We still need volunteers for the Battle of the Lake:
*We will be having a meeting on Saturday, February 2nd, at 10:30am to review standards and delegate jobs.
**If you are unable to attend please let us know and we’ll go over it with you individually.
***Volunteers please let us know your shirt size. We need to have our order in by the end of the week.
Here’s our most current list of volunteers. Please let us know if we’ve missed anyone.
1. Jack
2. Leslie
3. Jenn Eckard
4. Dane V.
5. Shane
6. Amanda V.
7. Emily W.
8. Brandon
9. Bob S.
10. Brady
11. Shelly
12. Ryan W.
13. Kim Q.
14. Brent
15. Angie
16. Willie
17. Jason
18. Cindy
19. Maria
20. Laurie Lane
21. Tommy Gray
22. Jill
23. Eric
24. Kerry

View Public Whiteboard

Weightlifting

Back Squat (3×2 Climbing)

1 x 2 83%

1 x 2 85%

1 x 2 87%

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:

50 Wall Ball Buy-In 20/14

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Bar Facing Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Bar Facing Burpees

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