CrossFit Allegiance, CrossFit Allegiance – CrossFit
Happy Birthday Neil! Our workout today is the very first CrossFit workout Neil ever did. He stopped after 2 rounds.
Also don’t forget to buy a T-shirt for Mikey. Help Justin raise money for his son who was just diagnosed with leukemia. We’ve sold 15 Tshirts so far.
Black & Blue (Time)
“Black & Blue”
10 Power Cleans, 135/95
Extra work if you want an after WOD
Metcon (AMRAP – Reps)
5 x 10 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets
ADV RX as written
Scaled max banded Pull-ups