December 28, 2016

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1)3 2. Clean Pull (100%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (1×1 85%) 75% 1×3 80% 1×1 75% 1×3 83% 1×1 75% 1×3 85% 1×1 Metcon Metcon (3 Rounds for reps) AMRAP 3: 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (225/155#) 10 Bar Facing