CrossFit Allegiance – CrossFit

I forgot to mention that you have to sign into WODify on Friday even if you don’t do the open workout that day. This will allow you to go back in and Enter your score. This week it was totally my fault because I forgot to mention it. Moving forward this will affect your attendance.

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Metcon

Metcon (No Measure)

Handstand Walk practice

10:00 of Practice

Not for time or score – but for a chance to practice sound movement mechanics.

Metcon (No Measure)

2 Rounds, Not for Score:

1:30 Light Row or bike

10 Kipping HSPU

1:30 Light Row or Bike

8 Kipping HSPU

1:30 Light Row or Bike

6 Kipping HSPU

RX

7,5,3

Fitness

DB push press 35/20

Not for intensity or score. Much like our first part, a chance to practice our mechanics.

Metcon (Time)

3 Rounds:

30 DU

30/24 Calorie Row

30 DU

10 Deadlifts 225/155

10 Burpee Box Jump Overs (24″/20″)

RX 185/130