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.
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
Sets: 50-55-60-60-60% 1RM 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*
