CrossFit WOD, March 23, 2020

CrossFit WOD, March 23, 2020

3/23/20
This is and has been a really hard decision for us to make but after much thought and consideration we have decided to close doors for this entire week.  We will send an update next Sunday regarding next week.  We are trying our best during all this uncertainty to make sure you are still able to get your CrossFit workout in.  I will post a workout with equipment and a workout with no equipment.  I will continue to post videos on Instagram and FB.  We are here for you if you have any questions about the workout or need some ideas.  Please text me or call me anytime at 704-778-1408.  I will personally send you scaling or help you with any ideas needed. We feel irresponsible staying open.  We appreciate your support and understanding through this hard time.  Please follow us on Instagram, FB and join our private CrossFit Allegiance FB page where I will continue to post updates and workouts.  
We feel as if it is our obligation to do the right thing and keep you all safe.  Please stay home so we can end this scary unknown time.  The gym is currently closed.  Do not go in the gym this week.  We are so sorry.  

Push-ups
Metcon (AMRAP – Reps)
50-60% Of max reps, 5 sets. Rest as needed between sets

AT HOME WOD
Metcon (Time)
4 rounds For Time
200m Run
10 sit-ups
10 Jumping Lunges
10 V-ups
10 Air Squats
10 Hollow Rocks

If you don’t have a 200m mark then run for 1 min at a fast pace or 1:20 at a moderate pace.

Weightlifting
Back Squat (Weight)
Set #1 (On the 0:00) – 5 Reps @ 75%
Set #2 (On the 2:00)- 4 Reps @ 80%
Set #3 (On the 4:00) – 3 Reps @ 85%
Set #4 (On the 6:00) – 2 Reps @ 90%
Set #5 (On the 8:00) – 1 Rep @ 95%
Set #6 (On the 10:00) – 1 Rep @ 100%
Set #7 (On the 12:00) – 1 Rep @ 100%
Set #8 (On the 14:00) – 1 Rep @ 100%
Set #9 (On the 16:00) – 1 Rep @ 100%

Sets 1-9 completed "On the 2:00"
Percentages based on 5RM Back Squat

Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Any Machine

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