January 20, 2016

CrossFit Allegiance – Regional Athletes View Public Whiteboard Accessory Work 3×10 GHD Presses – Press bar over your eyes. 3×10 Ring In/outs 3×10 Glute Ham Raises

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Burpees 25 DU Gymnastics Metcon (Time) 10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.