2/19/18

2/19/18

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.

View Public 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

PPLAdmin

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