CrossFit Allegiance – CrossFit
Happy Birthday Rhonda, Kevin and Avery!
Corn-hole tonight for Friday night Lights. If you have a board and don’t mind bringing it please do.
Metcon
RX: Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
scale: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
mast: Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
teen: Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
sc. M: Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
