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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Cash-In 60/45 Cal Bike —then— 5 Rounds 500m Row 200m Run 12 Burpee Box Jump Overs (24/20) Gymnastics Metcon (No Measure) 3 Rounds 10 wall walks 10 Horizontal Ring rows :10-:20 sec ring dip lockout hold

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 6 Sets Set 1: 3@80% Set 2: 1@83% Set 3: 3@80% Set 4: 1@86% Set 5: 3@80% Set 6: 1@89% Rest two minutes between sets Metcon Metcon (2 Rounds for reps) AMRAP 5: 70/50 Calorie Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 200m Run, 42 C2B, 42 Burpees 200m Run, 42 Cal Row 200m Run, 30 C2B, 30 Burpees 200m Run, 30 Cal Row 200m Run, 18 C2B, 18 Burpees 200m Run, 18 Cal Row Split Reps and rune together. RX Pull-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: 2019 Halloween WOD 1 (Time) WOD 1 9 Rounds For Time: 12 – 10 – 8 G2OH (25#) 100m Run after every set of G2OH Partner A does 12, Partner B does 10, Partner C does 8. Each partner does 3 rounds for a total of

CrossFit Allegiance – CrossFit FYI 6:30 PM class is canceled today. View Public Whiteboard Metcon Metcon (No Measure) 3 Rounds (low intensity): 1:00 Light Row 10 DB Hang Clean and Jerks (light load) 10 Glute Bridges 1:00 Light Bike 3 Walkouts 6 Wall Squats Into 3 Rounds: 2-4 Strict Pull-Ups 8 KBS (light) 12 Air

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) ADV RX On the 2:00 x 5 Sets: 8 OHS (135/95) 4 C2B 2 Bar MU RX On the 2:00 x 5 Sets: 3 C2B 7 OHS (75/55) 3 C2B Pull-Ups 5 Separate Rounds For Time. WODify will total your time over

CrossFit Allegiance – CrossFit Halloween WOD’s were emailed out today. Please put your name on the board if you still need a team. If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from

CrossFit Allegiance – CrossFit View Public Whiteboard Conditioning Metcon (2 Rounds for reps) Alternate EMOM x 10 Minute 1 Work Minute 2 Rest Minute 1 seconds 0-20 Max Power Cleans (115/85) Seconds 20-40 Rest Seconds 40-60 ADV RX Max Ring MU RX Max C2B Track two scores. The first score is total power cleans over

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 25: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24″/20″) 5 Bar MU 200m Slamball Run (40/30) Split reps however you want and run together with one slam ball switching at any time.