CrossFit Allegiance – CrossFit

Happy Birthday Derrick!

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Halloween 2014 Bo, Josh and Derrick

Weightlifting

Front Squat (3×82%,1×88%,3×82%1×90%,3×82%,1×93%)

Metcon

Metcon (Time)

Partner WOD

160 Wallballs (20/14#)

160 Front Rack Lunges (95/65)

160 Sit-ups

160 Cal Row

*Lunges are in place not walking.