4/1/16
CrossFit Allegiance – CrossFit Friday’s schedule is 5:30am, 6:30am and 8:30am only. View Public Whiteboard Weightlifting Snatch (EMOMx10: 1 Snatch at 75%) Work on Speed. Metcon Metcon (AMRAP – Rounds and Reps) 10 Minutes AMRAP of: 9 Sumo Deadlift High Pulls (95/65) 12 Wallballs (30/20)Girls still go to the 9′ line
