January 20, 2017

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3×1 65%, 3×1 70% 3×1 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 min: 30 Wallballs (20/14#) 20 Cleans (95/65#) 5 Ring Muscle-ups Scaled: MU = 10 PU + 10 dips