September 3, 2015


CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting A. 3-rep heavy Overhead Squat B. 2-rep heavy Snatch Balance C. 1-rep heavy High Hang Squat Snatch Save results in extra performance under each lift. Metcon 4: Metcon (AMRAP – Reps) 5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets …

9/3/15 Read More »


CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10min: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups Weightlifting Front Squat (5×5, across)