5/23/18

5/23/18

CrossFit Allegiance – CrossFit

Happy Birthday Katie P!
After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water.

I hung the sign up sheet on the dance room doors to the left of WODify. Last year we had too many sides and food went to waste. Please coordinate with each other not everyone has to bring something. If we can just have what is on the list below we will be good to go.
1) Condiments such as Ketchup, Mustard, Mayo…
2) Slaw
3) Beans
4) Chili
5) Chips
6) H20
7) Salad (veg., pasta, potato, kale….)
8) Fruit
9) Miscellaneous

View Public Whiteboard

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch, 95/65

CTB Pull-Ups

Skill

Metcon (AMRAP – Reps)

Alternating On the Minute x 10:

Odd Minutes – 200m Run

Even Minutes – Max Strict HSPU :30 Seconds

ADV RX as written

RX Kipping HSPU

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