March 30, 2016

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 RFT Partner A Rows 500m Partner B Runs 400m Partner A Runs 400m Partner B Rows 500m Rest 3 minutes between rounds Core work Metcon (AMRAP – Reps) Tabata Sit-ups 20 sec ON 10 sec OFF AMRAP