June 23, 2017

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: 400m Run 90 Box Jump Overs (24/20″) 90 Power Snatch (75/55) 90 Push-ups 90 Power Snatch (75/55) 90 Box Jump Overs (24/20″) 400m run

CrossFit Allegiance – CrossFit Happy Birthday Tim! View Public Whiteboard Warm-up Bike for 1 min or Row 250m 2 Rounds 10 hollow rocks 10 bridges 10 flutter kicks 10 super mans 30 sec plank -then- 5# plate arm raises—- Front/side/across PVC pass throughs Hip stretch/soldier walks/quad pulls Gymnastics Metcon (AMRAP – Reps) Max Reps of