5/14/18

5/14/18

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

View Public Whiteboard

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!

PPLAdmin

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