CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (6×3 climbing) Metcon Metcon (Time) 5 rounds 20 sit ups 15 Box Jumps (24/20″) 10 Deadlifts 185/135 ADV RX as written RX 135/95 Fitness 115/80
CrossFit Allegiance – CrossFit Battle Of The Lake III link to sign up is below. www.unbrokenseries.com/battlelake Early Bird Price: $180/team through January 11th. View Public Whiteboard Weightlifting Back Squat (5×2 62% Every 90 seconds) **5 Second Pause in Bottom of squat. Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFitness 75/55 Ring Rows
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: ADV RX 15 Rope Climbs 800m Run 12 Rope Climbs 400m Run 9 Rope Climbs 200m Run Directly Into….. 3 Rounds: 30 HSPU 30 Bar Muscle-ups Directly Into… 45 Clean and Jerks (155/105) RX 75 Pull-ups 800m Run 60 Pull-ups …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Over and Out (Time) For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80) ADV RX as written RX 75/55 Mobility Metcon (No Measure) Min 0-4: Bike Min 4-8 : hip stretch against the wall (2min on …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 44-42-40-38-36 Weighted DB Lunges (50/35) Weighted Sit-ups (you choose the weight) ADV as written RX 35/20 *Split reps and one person working at a time. *lunges can be walking or in place, reverse or forward. *One DB in each hand. Metcon Metcon (No …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Squat Clean + Squat Clean * (On the 90 Seconds x 5 Climbing) Metcon Clean Sheet (3 Rounds for reps) AMRAP 3: 10/7 Calorie Bike 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 10/7 Calorie Row 7 Hang Squat Cleans (115/80) Rest …
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