CrossFit Allegiance – CrossFit
Please make sure everyone enters their score on WODify for 19.1 in their age group and division. We will pick teams based off of this weeks results. You have until tomorrow at our last class to do the open workout. If you are signed up on line don’t wait to enter your score.
CFA Teams will be announced Tuesday night.
Weightlifting
Back Squat
Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%
Metcon
Metcon (Time)
2 Rounds For Time:
20 DB Hang Clean and Jerk (50/35)
20 DB Goblet Squats (50/35)
20 HSPU
20 C2B
****one DB alternate every 5 reps in the Clean & Jerk, 10 on each arm for a total of 20 and one DB for the Goblet squats****
RX 35/20# and DB push press in place of HSPU and Pull-ups in place of C2B
