CrossFit Allegiance – CrossFit

Please sign into class. If no one is signed into a class 1 hour prior to the time it starts it will be canceled. Especially the first classes of the day and the last class of the day at 6:30pm. We can’t expect our coaches to go out of their way to come here and then potentially be no one to coach. Please understand. Thank you.

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Metcon

Choose either Goat or the WOD or both.

Metcon (Time)

3 Rounds

5 Deadlifts (185/125)

30 DU

10 Russian KBS (chest-level) 24/16kg

30 DU

10 Wallballs 20/14#

Metcon (No Measure)

“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2