August 23, 2016

CrossFit Allegiance – CrossFit Happy Birthday Karina View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min of: 15/12 Cal Row 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 32/24kg Metcon Metcon (No Measure) 3 Giant Sets of: 30 Weighted Sit-ups 30 Hip Extensions 30 second Hollow Hold