CrossFit Allegiance – CrossFit Metcon Hindsight (AMRAP – Rounds and Reps) ADV RX AMRAP 20: 2 Bar Muscle-ups 4 HSPU 8 Dumbbell Hang Squat Cleans (50’s/35’s) RX AMRAP 20: 7 C2B 7 Barbell Push Press (115/75) 7 Barbell Hang Squat Cleans (115/75) FITNESS AMRAP 20: 7 Pull-ups 7 Barbell Push Press (95/55) 7 Barbell Hang …
CrossFit Allegiance – CrossFit Barbell conditioning Hang Squat Clean + Push Jerk (EMOM) On the Minute x 5 Min 0-1: 6 Hang Squat Cleans + 2 Push Jerks Min 1-2: 5 Hang Squat Cleans + 3 Push Jerks Min 2-3: 4 Hang Squat Cleans + 4 Push Jerks Min 3-4: 3 Hang Squat Cleans + …
CrossFit Allegiance – CrossFit Happy Birthday Darius and Lynda G! Gymnastics Metcon (5 Rounds for time) R1– 15 Strict Handstand Push-ups 1:00 Rest R2– 13 Strict Handstand Push-ups :45 Seconds Rest R3– 11 Strict Handstand Push-ups :30 Seconds Rest R4– 9 Strict Handstand Push-ups :15 Seconds Rest R5– 7 Strict Handstand Push-ups ADV RX as …
What is our vision at CrossFit Allegiance? Why choose us? Our ultimate goal is fitness, health, wellness, disease prevention, longevity, and to stay out of the nursing home as we enjoy life. We want to create productive people. At CFA, we have a family of humble, healthy people that want to kick butt into their …
What is our vision at CrossFit Allegiance? Why choose us? Our ultimate goal is fitness, health, wellness, disease prevention, longevity, and to stay out of the nursing home as we enjoy life. We want to create productive people. At CFA, we have a family of humble, healthy people that want to kick butt into their …
CrossFit Allegiance – CrossFit Happy Birthday Noah! Gymnastics 1 min Ring MU (AMRAP – Reps) AMRAP 1 minute Ring Muscle-Ups *Benchmark Test. Does not need to be unbroken. ADV RX as written RX C2B Scaled pull-ups or accessory work Metcon Metcon (Time) 30 Chest to Bar Pull-Ups 50 Thrusters (65/45) 70/50 Calorie Row Snatch 1 …
CrossFit Allegiance – CrossFit Happy Birthday Jill. Metcon Metcon (Time) For time: Team of 3 45 Clean & Jerk (135/95) 800m run 45 snatches (115/80) 800m run 45 Thrusters (95/65) ADV RX as written RX (115/80), (95/65), (75/55)
CrossFit Allegiance – CrossFit Happy 40th Birthday Hillary B! Weightlifting Front Squat (3×3 – 80% 3×1 – 85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 7 KBS (32/24kg) 7 Front Squats (155/105) 7 Over the bar Burpees RX FS 135/95 KBS 24/16kg
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