PPLAdmin

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 25: 40 AbMat Sit-ups 30/20 Calorie Row 20 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: Buy-In: 30 Clusters (135/95) 3 Rounds: 42/30 Calorie Bike 30 C2B Cash-Out: 30 Clusters (135/95) RX 115/80 Please do not drop the bar from Overhead with anything less than 45’s Midline Metcon (No Measure) 3 Giant Sets: 7 Renegade Rows Max Effort

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) 0:00 – 5:00 For Time: 50 Strict HSPU 5 Minute Time Cap SUBSTITUTE HSPU •Reduce Reps •Double Dumbbell Strict Press •Feet on Box Score is time it took. Add leftover reps to your time. Metcon (AMRAP – Reps) Strict C2B (On the 7:00…) 1 Set:

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Bike or Row 3 Minutes Easy 2 Minutes Moderate 1 Minute Moderate-Fast PVC Warmup 2 Rounds: 10 PVC Pass Throughs 10 PVC OHS Attempt to Get More Narrow Each Set KB Warmup 2 Rounds: 10 RDL’s 10 Goblet Squats 10 Swings 10 Reverse Lunges

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees 40/30 Cal Bike 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees 40/30 Cal Row 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees 400m Run 30 Hang Cleans (135/95) 30 Lateral Barbell Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Balance On the 1:30 x 4 Sets: 1 Snatch Balance 1 Pausing Overhead Squat Scaling: 1 Tall Clean 1 squat clean pause at the bottom of squat The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21-15-9-15-21: Calorie Bike or Row KBS (24/16kg) Push-ups

CrossFit Allegiance – CrossFit Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this today! View Public Whiteboard Body Armor Metcon (No Measure) Alternating On the Minute x 12 (3 Rounds): Minute 1: 8

CrossFit Allegiance – CrossFit Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this by tomorrow! View Public Whiteboard Let me know by tomorrow if you want these Wrist Wraps $20 Warm-up Metcon (No

CrossFit Allegiance – CrossFit The Super Bowl is this Sunday. Please remember to bring cash and pay for your box. There are 10 boxes that still need to be filled if you haven’t gotten one yet or if you want more. View Public Whiteboard Weightlifting Clean and Jerk Complex (On the 1:30 x 7 Sets)