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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 (45/35) Round 2 – 95/65 (65/45) Round 3 – 115/80 (75/55) Round 4 – 135/95 (95/65) Round 5 – 155/105 (AMRAP in time remaining) […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Cash-in: 1000m Row 2 Rounds 800m run 10 Squat Cleans 155/105 10 Jerks 155/105 RX 135/95 Cleans no squat Optional Extra Strength Work Deadlift (5×3 climbing) 5 Sets of 3 Regular pull off ground, 5 second negative. *After each set, complete 25′ Handstand Walk

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 4-6 3 Rounds: Station 1: 30/20 Calorie Bike Station 2: 200m Farmers Carry (32/24kg) Station 3: 3 Rope Climbs Station 4: 10 HSPU RX 24/16kg farmers carry Each partner is at a station. Follow in order. You can’t move on until the person

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 OHS (95/65) 30 Box Jumps (24/20) 30 T2B 30 Calorie Row RX AMRAP 20: 30 DB snatch (50/35) 30 Box Jumps (24/20) 30 T2B 30 Calorie Row Core work Metcon (Time) 3 Rounds For Time: 100 Double-Unders 25

CrossFit Allegiance – CrossFit Anyone competing in Asheville at Beer City Beat Down or for any spectators below is the hotel several of us are staying at Saturday night after the competition October 6th. Book it ASAP https://downtowninnandsuites.com View Public Whiteboard Weightlifting Back Squat 65% x 9 70% x 9 75% x 9 *After each

CrossFit Allegiance – CrossFit Happy belated birthday to Krissy! View Public Whiteboard Weightlifting Jerk (10×3 across 5-10# heavier than last week) Metcon Metcon (Time) 3 Rounds For Time: 60 Air Squats 21/15 Calorie Row 15 Hang Cleans (155/105) RX 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 50 C2B 40 HSPU 800 M Run 30 Snatches (135/95) 30 Box Jump Overs 24/20″ 800 M Run 30 Snatches (135/95) 30 Box Jump Overs 24/20″ 800 M Run 50 C2B 40 HSPU RX 115/80 **Run together and split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (8×2 climbing EMOM) Metcon Metcon (Time) For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts (135/95) 15 Barbell-Facing Burpees 9 Push Jerks (135/95) RX 115/75

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat All Sets completed “On the 3:00” 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88% 6 Reps @ 80% 4 Reps @ 85% 2 Reps @ 90% Metcon Metcon (3

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Thruster (3-Rep Heavy (From Ground)) Metcon Flash Flood (Time) 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65) RX 75/55 Extra Gymnastics Work Metcon (No Measure) 5Rounds: 15 GHD Sit-ups 40% Max Ring Muscle-ups Rest 1 Minute Between Sets Scaled: Ring MU with a drill or