April 24, 2015

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 100 G2OH 25/45# Plate 100 Partner sit-ups 30/20# 100 Burpees to 25/45# Plate Cash-out: 1,000m Row Split reps as needed and accomplish WOD in any order.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (Work to a heavy single) Metcon L2: Metcon (Time) 5.4.3.2.1 reps for time of: Deads, 255/175 Muscle ups Wall balls 30/20 (10’/9′) Cash-out 400m Run Scaled MU = C2B, Pull-upsIf you are NOT doing a 255/175# DL, MU, C2B or PU, and 30/20# WB then …

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