CrossFit Allegiance – CrossFit

Beers and Burpees Dream on 3 Charity CrossFit competition is this Saturday, Sept. 21st. We have several teams competing. Please come out to support if you are not competing. The address is . There will be several vendors, live music, kid friendly with face painting and bounce house.

Heat times:
9:40am Jack & Todd, Eric & Bruce, Jenn E. & Angie, Scott & Trent, Jay & Phil
11am Jill & Myra, Shannon & Hillary
11:40am John & Derrick
1pm Avery & Kacey, Harper & Stevi, Lily & Saylor
3pm Cambell & Finley
3:40 Emily & Emma

PLEASE WEAR A CFA SHIRT TO REPRESENT

Address: 9535 Monroe Road Suite 100, Charlotte NC

A couple reminders from Beers and Burpees
1) Bring your ID, they will need to card you
2) No pop up tents (they will have a huge tent area), no outside alcohol and NO GLASS ALLOWED at the event site.
3) Live band 4 – 7:30pm
4) 2:30 – Charlotte Rollin’ Hornets Kids Basketball team will be doing a demo and inviting kids and adults to play a game of wheelchair basketball with them.

View Public Whiteboard

Weightlifting

Squat Snatch

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch

Complete all 4 reps without letting go of the bar

Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00

Metcon

Metcon (4 Rounds for time)

On the 4:00 x 4 Rounds:

20 Wallballs (20/14)

20/15 Calorie Row

0:00 – 4:00 – 8:00 – 12:00

Extra Gymnastics Work

Metcon (No Measure)

On the 1:30 x 7 Sets:

4 T2B

3 Bar MU

1 Hang Squat Snatch

1 Squat Snatch

*Sets: 65-70-72-74-76-78-80% 1RM Snatch*