10/18/18
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 140/100 Calorie Row 100 AbMat Sit-ups 60 Push-ups 100 AbMat Sit-ups 140/100 Calorie Row Strength Metcon (No Measure) 5 Supersets: 6 Tempo Chest to Bar Pull-Ups 9 Tempo Dumbbell Bench Press *5 second negative/lowering phase. Build to a heavy on the tempo …
