2/8/17

2/8/17

CrossFit Allegiance – CrossFit

It’s that time again! The CrossFit Open is around the corner. Sign up today at
https://games.crossfit.com/

I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year.
We will need 4 captains : )

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Weightlifting

Clean and Jerk (Work up to a heavy single)

Metcon

Metcon (4 Rounds for reps)

4 Rounds

1 min Bench Press 135/95#

Rest 1 min

1 min Front Squat 135/95#

Rest 1:00

1 min Deads 185/135#

Rest 1 min

1 min strict Pull-ups

Rest 1 min

Scaled:

Floor Press 95/65# Deads 135/105#

***Front Squat is from the ground

PPLAdmin

PPLAdmin

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