December 14, 2016

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 Metcon Metcon (Time) 3 Legless Rope Climbs w/ weight vest (20/14#) Rest 2:00 3 Legless Rope Climbs w/ weight vest (20/14#) Rest 2:00 3 Legless Rope Climbs w/ weight vest (20/14#)

CrossFit Allegiance – CrossFit Happy Birthday Amanda Mendez! View Public Whiteboard Weightlifting Front Squat (1×5 70%, 3×5 75%) Metcon Full Circle (Time) Partner WOD Cash in 3,000m Row 2 Rounds: 200 DU 70 T2B 70 OHS 95/65# *Split Reps