CrossFit Allegiance – CrossFit

Super Bowl Party at Derrick Ledford’s house starts between 4:30-5pm. Please bring a dish and what you are drinking. Also, please sign up for the CrossFit OPEN…… http://games.crossfit.com

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Weightlifting

Snatch Balance (Work up to a heavy Snatch Balance )

3 second hold in the bottom

Metcon

Metcon (AMRAP – Reps)

Happy 45th Birthday to Alyson Knight!

AMRAPx10min

3-6-9-12…

Clean and Jerk, 135/95

T2B

Metcon (Time)

45 Burpees