CrossFit Allegiance – CrossFit
CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP.
-Bring a gift up to $25 to exchange.
-Start time 5:00pm
-If possible no kids
-When you RSVP I will text you our address if you need it.
Weightlifting
Back Squat
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Metcon
Metcon (Time)
3 Rounds:
40 Wallballs (20/14)
25/20 Cal Row
5 Bar MU
6-4-2 Squat Snatches
Barbell:
Round 1: 6 Reps @ 115/80
Round 2: 4 Reps @ 135/95
Round 3: 2 Reps @ 155/105
