January 21, 2016

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 Abmat Sit-Ups 30 Supermans 40 Flutter Kicks 50 Good Mornings (you choose the weight) 60 Second Plank Hold Skill Metcon (AMRAP – Reps) EMOMx10-12min 3-5 reps of your goat