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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% Metcon Over Time (Time) 200 M Run, 21 Snatches 200 M Run, 21 OHS 200 M Run, 15 Snatches 200 M Run, 15 OHS 200 M Run, 9 Snatches 200 M Run, 9 OHS Barbell: (95/65)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 to 5 per team 200 Cal Row 200 AbMat Sit-ups 200 Dumbbell Box Step-ups (35’s/20’s to a 20″ Box) OR 120 Pistols 200 Straight Bar Bicep Curls 65/45#

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 1×9 65% 1×9 70% 1×9 75% Metcon Metcon (Time) For Time: 5 Rounds 20 Wallballs (20/14) 6 T2B Metcon (Time) For Time: 5 Rounds 20 Wallballs (20/14) 6 T2B

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (10×3 across 5-10#’s heavier than last week. ) Metcon Lucky 7’s (Time) 5 Rounds: 7 Bar Muscle-Ups 7 Dumbbell Clusters (50/35#’s) RX C2B Optional Extra Strength Work Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute

CrossFit Allegiance – CrossFit Just a reminder this Sunday at Boat Yard Eats in Cornelius @6:30-7:00pm celebrating September birthdays and 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th. View Public Whiteboard Metcon Metcon (Time) Partner For Time: 1 Mile Run 30 Clean and Jerks (135/95) 800 Meter Run 30 Snatch

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Weightlifting Front Squat (3 rep max) 1: Metcon (AMRAP – Rounds and Reps) Team of 4 ADV RX AMRAP x 9min 60 pull ups 50 box overs 24/20″ 40 KB swings 32/24kg Max Cal row RX KBS 24/16kg and 75 ring rows or 60 Pull-ups Score is

CrossFit Allegiance – CrossFit Celebrating August – September birthdays this Sunday at Boat Yard Eats in Cornelius @6:30-7:00. 2 big birthdays that passed are Melissa Holden’s 50th and Jenn T’s 40th. View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rounds: Min 1: 5 Push Presses (95/65) Min 2: 30 Sec Max Bar MU Mn

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Metcon #warcola (Time) For Time: 1 Mile Run, 100 DU, 27 DL (205/145) 800 M Run, 100 DU, 21 DL (205/145) 400 M Run, 100 DU, 15 DL (205/145) Rx DL 185/130 and 50 DU

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×9 ) 1×9 65% 1×9 70% 1×9 75% *After each set, complete 50% of Max Ring Muscle-ups Metcon Metcon (Time) For Time: 4 Rounds 400 m Run 3 Rope Climbs RX 400m Run 8 Strict Pull-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (10×3 5-10# more than last week) Metcon Metcon (Time) Partner 3 Rounds For Time: 800 Meter Row 40 DB Snatches (50/35)s alternating 30 Burpees Optional Extra Strength Work Snatch On the Minute x 11: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)