December 18, 2017

CrossFit Allegiance – CrossFit Happy Birthday Jay! Metcon Metcon (Time) Partner WOD For Time: 3,000m Row 200 Double Unders 100 GHDS 50 Burpees 3,000m Row Weightlifting Back Squat (EMOMx5: 5 @75% across) Optional Extra Strength Work Snatch 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level