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3/21/20 Metcon Metcon (Time) For Time (30 Minute Cap): 3 Rounds: 21/15 Calorie Bike 15 T2B Then… 15 Thrusters (95/65) 15 Thrustrers (115/85) 15 Thrusters (135/95) Then… 3 Rounds: 21/15 Calorie Assault Bike 15 Barbell Facing Burpees

3/20/20 Weightlifting Front Squat (Weight) On the 2:00 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 80% Set 2 (On the 2:00): 1 Rep @ 88% Set 3 (On the 4:00): 3 Reps @ 80% Set 4 (On the 6:00): 1 Rep @ 91% Set 5 (On the 8:00): 3 Reps @

3/19/20 Metcon Metcon On the Minute x 20 (5 Sets of Each): Minute 1: 15/12 Calorie Row Minute 2: 10 Burpees Minute 3: 20 Air Squats Minute 4: 40 Sec Hollow Hold

3/18/20 Weightlifting Squat Clean (Weight) On the 4:00 x 5 Rounds: 3 Unbroken Sets: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean *Repeat From Last Week* 9 total reps unbroken without putting the bar down. Metcon Metcon (Time) For Time: 30 Back Squats (155/105) 30 Bench Press (135/95) 30 Deadlifts (185/135)

3/17/20 Metcon Metcon (Time) For Time: 100 DU 50′ Handstand Walk 75 DU 50′ Handstand Walk 50 DU 50′ Handstand Walk 25 DU 50′ Handstand Walk HSWalk is a total of 8 Mats *10 Minute Time Cap* In place of HSWalk Bear Crawl with 50/35# DB Metcon Metcon (3 Rounds for reps) For total working

3/16/20 SIGN INTO Classes because spots are limited to 8 people. We will create extra classes to sign into throughout the day. We are going to keep the gym open for now. We have some rules to follow or we will be forced to close. This can change at anytime. We will keep you posted.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap): 5 Rounds of “DT” (155/105) 100/70 Calorie Bike 5 Rounds of “DT” (155/105) 100/70 Calorie Bike 5 Rounds of “DT” (155/105) 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ADV RX as

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 2:00 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 80% Set 2 (On the 2:00): 1 Rep @ 86% Set 3 (On the 4:00): 3 Reps @ 80% Set 4 (On the 6:00): 1 Rep @ 89% Set 5 (On

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 20/14 Cal Row 10 Hollow Rock 10 Push-ups 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Weightlifting Squat Clean On the 4:00 x 5 Rounds: 3 Unbroken Sets (9 Reps Total) 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Hold onto the bar for