CrossFit Allegiance – CrossFit
If you haven’t already please sign up for the Open the link is below. There is a scaled division and RX division. We highly recommend everyone giving it a try. We are all in it together and the more members that sign up the more fun it is.
https://games.crossfit.com
Also if you would like to help judge the link to take the judges online corse is below. It cost $10 and anyone can do it. It is everything you all know. Your help is needed. Thank you!
https://oc.crossfit.com/course?id=13
New You Challenge starts Wednesday. Weigh in by Tuesday and put your name on the whiteboard.
Our CFA Open team is growing 🙂
Oh yeah, they took the plunge!
Weightlifting
Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7min: WB (20/14#)
On the Minute: 5 Deadlifts (225/155)
Score is total Wallballs
Start with Deadlifts then go to Wallballs
ADV RX as written
RX 195/135
Fitness 155/105
Extra Gymnastics Work
Metcon (No Measure)
Ring MU
4 Sets of 50% of Max Set
Rest as needed between
