November 14, 2016

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×4 @ 80%) Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#L3 MU C2B + ring dips HC 115/75 L2 MU pullups + GHD dips HC 95/65 L1 MU RR + Box dips […]

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/4 70%/4 75%/4 (80%/4)2 2. Snatch Pull (95%/3)4