10/19/17

CrossFit Allegiance – CrossFit Metcon Knotted Up (AMRAP – Rounds and Reps) AMRAP 15: 200 Meter Run 2 Rope Climbs RX 8 kipping Pull-ups Mobility () Metcon (No Measure) Min: 1-5 Bike for 1 min Then with remainder of time Quad-pull toe touch and calf stretch Min 5-10 90/90 Frog Stretch Hamstring stretch with a …

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