January 9, 2017

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)4 2. Snatch Pull (105%/3)3 (110%/2)3

CrossFit Allegiance – CrossFit View Public Whiteboard Thank you! Weightlifting Back Squat (1×1 91%) Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 Metcon Metcon (Time) 30-20-10: Pull-ups Cals on Rower Directly into… 30-20-10: Shoulder to Overhead (135/95#) Jumping Lunges (15/side)