CrossFit Allegiance – CrossFit
Just a reminder this Friday March 29th is the Second annual Carolina Beer mixer at Free Range Brewing in Charlotte. Jennifer and Danny Eckard are asking us to help them remember and celebrate their daughter Miranda for what would have been her 22nd birthday! All money raised supports scholarships at East Lincoln High School and provide gifts to teens and families where Miranda received her treatments. CFA has 12 tickets to give away to the winning team. We will have the final numbers in by tomorrow night. If you posted and tagged CFA make sure there is a point next to your name on the whiteboard. Below is the link to the event and to buy a ticket.
https://www.facebook.com/events/511718685985581/?ti=ia
Metcon
Dead Broke (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (155/105)
8 Box Jump Overs
Rest 5:00
On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs
Rest 5:00
On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (225/155)
8 Box Jump Overs
Rx Box – 24″/20″.
Step-Ups considered Rx.
Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).
Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire time.
To put some numbers in perspective:
Part #1 – A loading we could cycle for 25+ repetitions.
Part #2 – A loading we could cycle for 20+ repetitions.
Part #3 – A loading we could cycle for 15+ repetitions.
