11/28/17

 In Uncategorized

CrossFit Allegiance – CrossFit

Happy Birthday Shannon!
**no kids classes today**
We are very sorry for the inconvenience.


CFA Christmas Party December 16th. White Elephant gift exchange 🙂

Metcon

Jump Around (AMRAP – Rounds and Reps)

Battle of the Lake

Partner WOD #2

10 min AMRAP

60 burpees over the rower

60 cal row

60 T2B

60 DU

Scaled

60 burpees over the rower

60 cal row

100 Knee ups

90 Singles

***Teams go back to burpees if they complete DU.

***One person working at a time

***Split reps however needed

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Kipping HSPU

Front Squats 135/95

ADV RX as written

RX 115/75

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