November 15, 2016

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Nasty Women (AMRAP – Rounds and Reps) AMRAP 4 “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4 “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean & Jerks (135/95#) START FITNESS YOUNG