July 26, 2017

CrossFit Allegiance – CrossFit Happy Birthday Dane! View Public Whiteboard Weightlifting Back Squat (75% 3×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 6 Strict Pull-Ups 9 Front Squats (135/95) Gymnastics Extra work Metcon (3 Rounds for reps) Ring Muscle-ups: 3×70% unbroken rest :70 seconds between sets