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CrossFit Allegiance – CrossFit Reminder open Gym this Sunday is from 11-1pm View Public Whiteboard Metcon Metcon (Time) 3 person team Cash-In 800m Run 5 Rounds 30 DB Hang Clean (50/35) 30 DB Jerks (50/35) 30 Alternating DB Snatches 30 C2B 9 Devils Press (50/35)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 400m Run 15 Box Jumps (24/20) 15 Front Squats (135/95) ADV RX as written RX 115/80 Fitness 21/15 Cal Row, Step-ups, 95/65 Weightlifting Squat Clean + Hang Squat Clean + Jerk (Build to 1 RM) Extra work if you want an after WOD

CrossFit Allegiance – CrossFit Open gym this Sunday will be from 11am – 1pm. Reminder that we have our Women’s self defense class this Sunday from 2 – 3:30pm. The class is full. View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 10 T2B 10 Strict Presses (95/65) 30 Walking Lunges

CrossFit Allegiance – CrossFit We still need volunteers for the Battle of the Lake: *We will be having a meeting on Saturday, February 2nd, at 10:30am to review standards and delegate jobs. **If you are unable to attend please let us know and we’ll go over it with you individually. ***Volunteers please let us know

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (6×3 82% across and off the rack) Metcon Chain Reaction (Time) 3 Rounds: 21/15 Calorie Bike 7 Pull-ups + 7 T2B + 7 C2B Directly Into… 3 Rounds: 9 Cleans (155/105) 9 Push Jerks (155/105) ADV RX as written RX 7 Pull-ups + 7 T2B +

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (6×3 82% across ) Next two weeks leading up to competition WK 2 Monday Squat Clean 6×3 85% Tuesday Jerk 6×3 85% We 3 Monday Squat Clean 6×3 88% Tuesday 6×3 88% Metcon Double Date (AMRAP – Rounds and Reps) AMRAP 15: 15 Hang Snatches

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 15 Bar MU 150/100 Calorie Assault Bike OR Run 1 mile 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/80) 15 Bar MU 150/100 Calorie Row 2

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 Wallballs (20/14) 20 Calorie Row 20 S2OH (75/55) 20 T2B Weightlifting Jerk (6×3 Push or Split Jerk across) Off the Rack

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds 30 AbMat Sit-ups 200 m Run 10 Alternating DB Snatches (70/50#) RX 50/35 Mobility Metcon (No Measure) 3 min with KB on box Hamstring stretch 3 min hip stretch 3 min glute stretch

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (7×2 across) 7 Sets of 2, Every 90 seconds: 1 Pause (3 seconds in bottom) 1 Regular Front Squat Metcon Satan’s Whiskers (Time) 3 RFT: 10 C2B Pull ups 10 Front Squats, 165/110 – no rack 10 Burpees