12/28/21
Weightlifting
Shoulder Press (Weight)
Metcon
Metcon (Time)
3 Rounds For Time:
10 Double DB Thrusters 50/35
50 DU
Cash – out 50/35 Calorie Bike
10 Double DB Thrusters 50/35
50 DU
Cash – out 50/35 Calorie Bike
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- crossfitallegiance1@gmail.com
- 615 NC-16 Business, Denver, NC 28037
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
Rest 1-3 Minutes Between All Sets.
Log your last set and change the reps to the number you were able to get at 80%