CrossFit Allegiance – CrossFit
It’s that time again! The CrossFit Open is around the corner. Sign up today at
https://games.crossfit.com/
I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year.
We will need 4 captains : )
Weightlifting
Clean and Jerk (Work up to a heavy single)
Metcon
Metcon (4 Rounds for reps)
4 Rounds
1 min Bench Press 135/95#
Rest 1 min
1 min Front Squat 135/95#
Rest 1:00
1 min Deads 185/135#
Rest 1 min
1 min strict Pull-ups
Rest 1 min
Scaled:
Floor Press 95/65# Deads 135/105#
***Front Squat is from the ground
