2/14/20

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CrossFit Allegiance – CrossFit

Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day.

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Weightlifting

Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

Metcon

Metcon (Time)

ADV RX For Time:

6 Bar MU

9 C2B

12 Pull-ups

21 Thrusters (135/95)

6 Bar MU

9 C2B

12 Pull-ups

15 Thrusters (135/95)

6 Bar MU

9 C2B

12 Pull-ups

9 Thrusters (135/95)

RX

3 Bar MU

6 C2B

9 Pull-ups

21 Thrusters (115/80)

3 Bar MU

6 C2B

9 Pull-ups

15 Thrusters (115/80)

3 Bar MU

6 C2B

9 Pull-ups

9 Thrusters (115/80)

Fitness

6 C2B

9 Pull-ups

21 Thrusters (95/65)

6 C2B

9 Pull-ups

15 Thrusters (95/65)

6 C2B

9 Pull-ups

9 Thrusters (95/65)

Scaled

21 Pull-ups or RR

21 Thrusters

15 Pull-ups or RR

15 Thrusters

9 Pull-ups or RR

9 Thrusters

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