CrossFit Allegiance – CrossFit

Battle Of The Lake III link to sign up is below.

www.unbrokenseries.com/battlelake

Early Bird Price: $180/team through January 11th.

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Weightlifting

Back Squat (5×2 62% Every 90 seconds)

**5 Second Pause in Bottom of squat.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Fitness 75/55

Ring Rows