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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 4 Rounds 12/9 cal Bike + 12 Burpees + 15 sit-ups -then- 4 Rounds 21/15 cal Row + 15 Air Squats + 7 per arm, single arm DB Strict Press (55/35) 1 partner in each station, Partner A rows while […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (1×3, 1×6, 1×9, 1×12: TNG (60%)) After each set, 30% of Max Strict HSPU resting just enough in order to get each set unbroken. Complete both movements unbroken. If you are not doing HSPU do regular pushups an estimated 30% of our max pushups is a

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (Set #1 – 60% Set #2 – 64% Sets #3+4+5 – 68% ) 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean **Of your 1 RM Power Clean** A complex of a clean pull followed

CrossFit Allegiance – CrossFit We will have our final CrossFit camp this Monday – Tuesday – Wednesday July 22nd – 23rd – 24th from 9am – 12pm. You can call ahead to sign up or email crossfitallegiance1@gmail.com or come in July 22nd morning at 9am to sign up. View Public Whiteboard Weightlifting Back Squat Alternating

CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (Time) 5 Rounds 5 Power Cleans (205/125) 5 Bench Press (205/125)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 800m Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Run 30 Deadlifts 30 Front Squats 30 Push Jerks 1st Round

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch On the 2:00 x 7 Sets: 25′ Handstand Walk 3 Ring Muscle-Ups 1 Squat Snatch Start at 70% estimated 1RM, steadily building to a heavy for the day. If you are not handstand walking today, this is a prime opportunity to practice a drill. Below

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 100/80 Cal Bike 60 T2B 60 sit-ups 80/60 Cal bike 60 T2B 60 sit-ups 60/40 Cal bike 60 T2B 60 sit-ups Scaling for T2B is 30 knee ups per person per round

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Beast Builder (53% of 1RM) On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) For Time, with a 10:00 Time Cap: ADV RX 30 Strict HSPU 30 Kipping HSPU *On the 0:00, and every 2:00 thereafter: 100m Run RX 15 Strict HSPU 30 Kipping HSPU Scaled 30 DB Strict Press 30