September 7, 2015

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Weightlifting Snatch (EMOMx12:) EMOMx12: Mins 1-3: 1 rep at 75% Mins 4-6: 1 rep at 80% Mins 7-9: 1 rep at 85% Mins 10-12: 1 rep at 80% Note: you will do 3 reps at each % EMOM

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (Time) Teams of 3: 3 rounds for time of: 100 Front Squats, avg body weight Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 10, alternating after each complete round: 20/15 Cal Row 15 KB Swings (24/16)