CrossFit Allegiance – CrossFit
Who wants to do yoga on the roof for free and then happy hour to follow. May 31st. Limited spots. Register ASAP
https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp
Weightlifting
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
Back Squat
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
Metcon
Killer B’s (4 Rounds for reps)
ADV RX
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row
rest 3 minutes
AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row
RX Weights
18 Overhead Squats (55/35)
15 Overhead Squats (65/45)
12 Overhead Squats (75/55)
9 Overhead Squats (95/65)
Score is Calories on the rower
Welcome to the World Dylan James. Congrats to Katie and Jim!
