CrossFit Allegiance – CrossFit
There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available.
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of Back Squat. 3% increase from last week.
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Scaling options
GHD dips or box dips or push-ups