9/12/22
Weightlifting
Shoulder Press (3-4 sets 3-4 Reps)
Metcon
Metcon (Time)
Partner WOD
5 Rounds
50/34 cal Row
20 Burpee Box Jumps (24"/20")
400m Run
5 Rounds
50/34 cal Row
20 Burpee Box Jumps (24"/20")
400m Run
- 704-778-1408
- crossfitallegiance1@gmail.com
- 615 NC-16 Business, Denver, NC 28037
3-4 Sets:
3-4 Reps @ 75-80%
*5-6 Second Eccentric
*Rest As Needed Between Sets
Enter your heaviest weight sets and reps