CrossFit Allegiance – CrossFit

Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have to…..(open to suggestions)

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Weightlifting

Squat Snatch (11 x 1 climbing )

On the Minute x 11:

1 Squat Snatch

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

Minute 4: Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

Minute 8: Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Metcon

Metcon (Time)

6 Rounds:

12 Dumbbell Snatches (50/35)

12 Burpees Over Dumbbell

200m Run or 200m Row