CrossFit Allegiance – CrossFit

Happy Birthday Stacey N!

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Weightlifting

Shoulder Press

1×20 with the bar

1×4 45%

1×3 60%

1×2 65%

1×1 70%

3×5 75%

Work off of your 1 Rep max from last week and if you did not get one then do so today.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

27/21 Calorie Row

21 Deadlifts (155/105)

15 Barbell Facing Burpees

9 Push Presses (155/105)

RX 135/95

Fitness 95/65

One bar

Extra work if you want an after WOD

Metcon (No Measure)

Not For Time:

45 GHD Sit-Ups

:45 Second L-Sit Hold

30 GHD Sit-Ups

:30 Second L-Sit Hold

15 GHD Sit-Ups

:15 Second L-Sit Hold

L-Sits do not need to be straight – these are total numbers that we are accumulating towards.