CrossFit Allegiance – CrossFit
The CrossFit Open is one week away. Sign up here and choose CrossFit Allegiance as your box:
Next Thursday night the 22nd we will watch the first CrossFit Open workout announcement at CFA (BYOB). We will also have our draft picks for teams. The way the draft will work is each athlete signed up will be put in the hat. We will choose 3 captains. Each captain will take turns pulling a name out of a hat.
Weightlifting
Back Squat (3×3 70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 20min:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm KB Snatch (24/16kg)
30 C2B Pull-ups
Split reps
