CrossFit Allegiance – CrossFit

Happy 50th Lanny! Happy Birthday Kerry and Miller!

View Public Whiteboard

Metcon

Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

Score is slowest round.

Midline

Metcon (No Measure)

4 Giant Sets:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets.