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CrossFit Allegiance – CrossFit Beers and Burpees Dream on 3 Charity CrossFit competition is this Saturday, Sept. 21st. We have several teams competing. Please come out to support if you are not competing. The address is . There will be several vendors, live music, kid friendly with face painting and bounce house. Heat times: 9:40am […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk 6 Rounds: 1 Power Clean + 1 Push Jerk 1 Power Clean + 1 Split Jerk Rest 2 Minute Between Sets The sets on the barbell are based off your 1RM Clean

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Team of Three AMRAP 7: Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squat (135/95) 50 Front Squat (155/105) AMRAP Front Squat (185/135) Rest 3 Minutes AMRAP 7: 50

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 100/70 Calorie Bike 200 DU 2k Row 200 DU 100/70 Calorie Bike Metcon Metcon (AMRAP – Reps) ADV RX In a 5 Minute Window: 20 Strict HSPU 40 Hang DB Snatches (50/35) In Time Remaining: Max Strict HSPU RX 20 DB

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Capacity Builder ADV RX In a 1:30 Window: 9 Power Cleans (135/95) 9 Front Squats (135/95) 9 Push Jerks (135/95) Time Remaining: Max Ring MU Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (155/105) 7 Front Squats (155/105) 7 Push Jerks (155/105) Time Remaining: Max

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 4 Rounds: 75 Wallballs (20/14) 60 Calories Row 45 Hang Power Snatch (75/55)

CrossFit Allegiance – CrossFit The open is quickly approaching. If you are interested in participating please sign up on the white board by the Dumbells. We will make teams and compete for a prize (tbd). View Public Whiteboard Metcon Metcon (Time) 15-12-9-12-15: T2B Deadlifts (225/155) Barbell-Facing Burpees Extra Gymnastics Work Metcon (No Measure) With a

CrossFit Allegiance – CrossFit This is where Eric and I are staying for beer city beat down if anyone is interested. https://hamptoninn3.hilton.com/en/hotels/north-carolina/hampton-inn-and-suites-asheville-biltmore-village-AVLBVHX/index.html View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 200m Run 10 push-ups 200m Row 10 LungesIf you end on the row every meter counts as a rep and

CrossFit Allegiance – CrossFit Next Golf Shambles is October 3rd. Sign up on the white board if you want to play. View Public Whiteboard Metcon Always Remembered (Time) Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) 2977 Meter Row “Cash-Out” 1 Bear Complex: Power Clean Front Squat

CrossFit Allegiance – CrossFit Next Golf Shambles is October 3rd. Sign up on the white board if you want to play. View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 15 KBS (32/24kg) 400m Run 40 DU Metcon (AMRAP – Reps) AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict