3/28/19

3/28/19

CrossFit Allegiance – CrossFit

Well the Open has ended and the Red Team takes the win for 2019. Say what you want about the Open but as a CrossFit Box owner it’s one of my favorite times during the year. For 5 weeks I see commitment, I see people trying new skills, I see humility and people working outside of their comfort zone, I see a gym full of hard work and confidence, I see an enormous amount of support and encouragement, I see happy families working out together, and I see inspiring PR’s. Thank you for signing up, thank you for working out with us and thank you for taking health and fitness as seriously as I do. I love our community #crossfitallegiance #humility #fitness #cfastrong

Red Team enjoy your 12 tickets to Jennifer Yount Eckard and Danny Eckard Second Annual Carolina Beer Mixer

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Metcon

Metcon (AMRAP – Reps)

Assault bike Team of 3:

AMRAP

5 min on, 5 min off

4 min on, 4 min off

3 min on, 3 min off

Score is total calories

Metcon (Time)

ADV RX

4 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

20 Walking Lunge

20 AbMat Sit-ups

Rx

4 Rounds:

5 DB Strict Press (50s/35s)

10 Strict Pull-ups

20 Walking Lunge

20 AbMat Sit-ups

FITNESS

4 Rounds:

5 DB Strict Press (35s/25s)

10 Strict Pull-ups

20 Walking Lunge

20 AbMat Sit-ups

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