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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Full Count (Time) Partner WOD 100 Calorie Bike -then- 5 Rounds 30 DB Snatches (50/35) 200m Run 36/24 Calorie RowSplit reps/calories and run together Optional Extra Strength Work Snatch (10×1 climbing) Power Snatch 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts Metcon Bane JR (Time) For Time: 30 HSPU 15 Ring Muscle-ups 7 Rounds 3 Cleans (185/135)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 2400m Row 60 Hang Snatches (95/65) 60 Burpees 15 Ring MU 1200m Row 45 Hang Snatches (95/65) 45 Burpees 15 Ring MU 600m Row 30 Hang Snatches (95/65) 30 Burpees 15 Ring MU RX 30 Strict Pullups in place of 15 MU

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 76% of 1RM Front Squat For Both Lifts Smooth Criminal (AMRAP – Rounds and Reps) AMRAP 15: ADV RX 60 Double Unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 AMRAPx25min 80 Air Squats 60 Sit-ups 40 T2B 80 Lunges 60 Burpees 40 Push-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 3×3 at 74% 3×3 at 79% 3×3 at 84% Metcon Metcon (Time) Partner WOD Cash-In: 400 DU -then- 600m Row 4-8-12-16-20 Double KB Thrusters (24/16kg) Burpees One person working at a time split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean 5 Sets: 1 CleanPull 2 High Hang Power Clean 1 Low Hang Power Clean Climbing Metcon Cam’s (Time) Partner WOD Relay For Time: Cash-In: 60′ HSWalk (10 mat lengths, hands start behind the line and finish over the line. Split distance as needed) -then- 10 Rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomen 35#

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run 50 Deadlifts (115/80) 400m Run 40 T2B OR 80 Knee Ups 400m Run 30 Snatches (115/80) 400m Run 20 Rope Climbs or 30 RR Fitness (75/55) for both lifts

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