December 26, 2016

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×1 85%) 75% 1×5 80% 1×1 75% 1×5 83% 1×1 75% 1×5 85% 1×1 Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 12/24/16

CrossFit Allegiance – Regional Athletes View Public Whiteboard Skill Work 1. Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (100%/3)4 3. Gymnastics Conditioning 6 strict Musle ups 12 strict c2b 18 strict pull ups