CrossFit Allegiance – CrossFit Yoga at 10:30 Friday View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds Min 1: 50 DU Min 2: 15 Push-ups Min 3: 8 Strict Pull-ups Min 4: 15 Wallballs Min 5: 10 V-ups ADV RX as Written RX kipping PU It is still RX or ADV RX if …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Work up to a heavy single) Metcon Firestarter (Time) Teams of 3: ADV RX 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over Bar 100 Calorie Row RX 115/80 Scaled 95/65
CrossFit Allegiance – CrossFit Happy Birthday Marcio! View Public Whiteboard Weightlifting Back Squat (4×2 85%) Metcon Upper Hand (AMRAP – Rounds and Reps) ADV RX AMRAP 20: 2 Rope Climbs 8 HSPU 50′ Walking Lunge RX AMRAP 20: 2 Rope Climbs 16 Push-ups 50′ Walking Lunge Scaled AMRAP 20: 2 Rope Climbs 12 DB Strict …
CrossFit Allegiance – CrossFit View Public Whiteboard Brent finished 9 in the Region and 94th in the world! Weightlifting Snatch (65% 3×2) Overhead Squat (65% 3×3) Metcon Metcon (AMRAP – Reps) ADV RX Athletes training to compete in Regionals: Teams of 3: AMRAP 25: 100 Cal Row 50 Cleans (135/95#) 100 Cal Row 50 Cleans …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Teams of 3 – Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs (24/20″) 6 DB Thrusters (50/35#)
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