CrossFit Allegiance – CrossFit
Happy Birthday Karina!
Fri, September 22, at 5:30 PM – 9:00 PM EDT Olympian and 2 time Olympic Head Coach, Michael Cohen will be at CFA putting on a seminar. He has been active in the sport of Olympic Weightlifting for over 45 years as both an athlete and a coach
Click on the link below to sign up.
https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156
Weightlifting
Back Squat (75% 3×5)
Metcon
Metcon (AMRAP – Reps)
4x :20 on :10 OFF for each movement
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)
4 sets of each movement before moving to the next movement. So you will start with max reps of sit-ups for 4 rounds of 20 seconds of work and 10 seconds rest.
