September 26, 2017

CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (AMRAP – Reps) Captain Crunch AMRAP 4: 3 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then Max Calorie Row in […]

CrossFit Allegiance – CrossFit Happy birthday Justin! View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min bike 10 supermans 10 hollow Rock 10 plank shoulder touch —Then Soldier walks Quad pull toe touch Lunges Then Empty bar work 3 Rounds: 5 RDL’s 5 Hang Cleans 5 Push jerks Metcon Captain Crunch (3 Rounds