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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner Mind Eraser (AMRAP – Rounds and Reps) AMRAP 25: 14 Power Cleans 135/95 14 Burpess 200m Run split reps and run together

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds each: Partner A 100m row slow 100m row moderate 100m sprint Partner B 10 slamballs 10 push-ups 5 slow air squats Switch -then- Barbell work cycle through the complex with the barbell for one full round and then work up to your

CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds 5 hallow rocks 5 bridges 10 flutter kicks 10 plank shoulder taps -then- 2 rounds 10 KBS 5 single arm KB strict press/arm -then- 2 rounds butt kicks down and back

CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week View Public Whiteboard Warm-up Metcon (No Measure) 3 min bike or 400m row or 400m run 2 rounds 20 jumping jacks / 5 burpees / 5 jumping knee tucks / 15 DU -then- Soldier walks/ quad pulls/ toe touch/ pigeon

CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week. View Public Whiteboard Warm-up Metcon (No Measure) 1 min row or bike / childs pose / pigeon stretch / 200m run / :30 sec plank / 10 push-ups / 10 hallow rocks / spiderman -then- 2 rounds 5 GM/ 5

CrossFit Allegiance – CrossFit There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available. View Public Whiteboard Weightlifting Back Squat Alternating “On

CrossFit Allegiance – CrossFit There will not be a 9:30am Adult class, no daycare and no CF kids this entire week. View Public Whiteboard Metcon Metcon (Time) 5 Rounds: Sled Push (90/45) 100 Meter DB Farmers Carry (50’s/35’s) 200 Meter Run Sled push is on the turf down and back per round.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Weight) On the 2:30 x 5: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Set #1 – 55% of 1RM Clean and Jerk Set #2 – 60% Sets #3+4+5 – Build to a heavy set. Inside this complex, the repetitions do *not* need to be

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 3 Rounds: 108/80 Calorie Row 60 Wallballs 200m Run 40 Slamballs (60/40) RX 30/20