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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (10 x 1 climbing) On the Minute x 10 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 400m Run 10 Snatches 115/75 5 Over the bar burpees 400m Run 10 Cleans 115/75 5 Over the bar burpees 400m Row 10 Snatches 115/75 5 […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 with a 3 second pause at the bottom, climbing) Metcon Metcon (Time) 5 Rounds 2 Rope Climbs 8 Box Step-Ups (50’s/35’s) 10 DB Front Squat (50’s/35’s) 12 HSPU ADV RX as written RX 5 Strict Pull-ups 8 Box Step-ups (35’s/20’s) 10 DB Front Squat

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX 6 Rounds, On the 3:00: 400m run RX 6 Rounds, On the 2:00: 400m Row *score is your slowest round Metcon Partner Hang Nail (AMRAP – Rounds and Reps) AMRAP 20 60 DB Hang Clean and Jerks (50/35) 50/36 Cal Row or Bike

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 90 Seconds x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90% After Each Set, Complete 6 Handstand Push-ups Metcon Life Jacket (3 Rounds for reps)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time 1 Round: 75 Cal Bike 75 Over the bar burpees 75 Snatches (115/85) 75 Deadlifts (115/85) 150 Calorie Row 225 Sit-ups *One person working at a time ADV RX as written RX Cleans (135/95)

CrossFit Allegiance – CrossFit Reminder that we will hold our volunteer meeting This Saturday around 10:45 after our workout. View Public Whiteboard Metcon Metcon (AMRAP – Reps) 10 minute AMRAP, for reps Adv RX 15 Dumbell Hang Squat Cleans (50/35) 60 Double Unders 15 Dumbell Shoulder to Overhead (50/35) 60 Dumble Unders 15 Dumbell Cleans

CrossFit Allegiance – CrossFit On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn” View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds Rotate stations Every 2 minutes A) 20 GHD situps B) 20 Cal Row C) 20 KBS 24/16kg D) 10 single leg Deadlifts

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Distance) On the 2:00 x 5 3 Front Squats + 6 Back Squats + 50′ Handstand Walk Round 1: 55% Round 2: 60% Rounds 3-5: 65% *% of your Front Squat Metcon (AMRAP – Reps) AMRAP 4: Cal Bike INTO….. AMRAP 12: 3 Rounds of “Cindy”

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 20-15-10-5: T2B Wallballs (20/14) Into… 30 Double DB Lunges (50/35) Into… 5-10-15-20 Sit-Ups Wallballs (20/14) RX DB (35/20#) Metcon Metcon (No Measure) On the 0:00 – 50/35 Cal Row On the 4:00 – 30/24 Cal Row On the 7:00 – 30/24 Cal Row

CrossFit Allegiance – CrossFit We are submitting all shirt sizes for BOTL III volunteers today. If you have not emailed us your shirt size please do so now. Also, just a reminder that we will have a meeting here on February 2nd after our Saturday class at 10:45. There is a lot to go over