CrossFit Allegiance – CrossFit
Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day.
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
Metcon
Metcon (Time)
ADV RX For Time:
6 Bar MU
9 C2B
12 Pull-ups
21 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
15 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
9 Thrusters (135/95)
RX
3 Bar MU
6 C2B
9 Pull-ups
21 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
15 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
9 Thrusters (115/80)
Fitness
6 C2B
9 Pull-ups
21 Thrusters (95/65)
6 C2B
9 Pull-ups
15 Thrusters (95/65)
6 C2B
9 Pull-ups
9 Thrusters (95/65)
Scaled
21 Pull-ups or RR
21 Thrusters
15 Pull-ups or RR
15 Thrusters
9 Pull-ups or RR
9 Thrusters
