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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 79% Set 2 (On the 1:30): 1 Rep @ 84% Set 3 (On the 3:00): 3 Reps @ 79% Set 4 (On the 4:30): 1 Rep @ 87% Set 5 (On […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds 3 Person Team 45 Cal Bike 15 Strict Pullups 200m Run 45 Pushups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (6 Rounds for weight) On the 1:30 x 6 Sets: Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3: 11 Deadlifts + 7 Push Jerks Set 4: 11 Deadlifts + 5 Push Jerks Set 5: 11 Deadlifts

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) For Time: 100 DU, 10 Ring MU 6 80 DU, 8 Ring MU 5 60 DU, 6 Ring MU 4 40 DU, 4 Ring MU 3 20 DU, 2 Ring MU2 RX MU (6,5,4,3,2) *10:00 Time Cap Metcon Metcon (Time) Partner WOD 3 Rounds 10

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00): 7 Reps @ 85% Set 3 (On the 4:00): 5 Reps @ 92% Set 4 (On the 6:00): 3 Reps @ 97% Set 5 (On the 8:00): 1 Rep @ 102%

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats

CrossFit Allegiance – CrossFit 5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience. View Public Whiteboard Weightlifting Front Squat On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00):

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Buy-In: 160/112 Cal Bike 5 Rounds: 10 Strict Pull-ups 20 Push-ups 30 Air Squats

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) On the Minute x 7: Thrusters Minute 1: 75/55 Minute 2: 95/65 Minute 3: 115/85 Minute 4: 115/85 Minute 5: 115/85 Minute 6: 95/65 Minute 7: 75/55 The Thrusters will be completed one single unbroken set at the listed weight Once the

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (5 Rounds for reps) On the 1:30 x 5 Sets: 1 Set of Strict deficit HSPU (45# plates under hands) RX No deficit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: Buy-In: 60/45 Calorie Bike Directly Into… 5 Deadlifts (185/135) 15 AbMat Sit-ups 25 DU