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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3: Cash-in: 150 Cal Row 5 Rounds For Time: 150 DU 45 Wallballs (20/14) 45 T2B 45 Sit-ups with 45/25# Plate Split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (Build to a heavy single) Metcon Over and Out (Time) For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80) ADV RX as written RX 75/55 Optional Extra Strength Work Snatch Balance (Build to a heavy

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 200 Calorie Bike 4000 Meter Row 3200 Meter Run Relay style. Split the bike row and run relay style. One person working at a time to equal all the meters and calories.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon GS 24 (Time) 4 Rounds For Time (with a Partner) 800 meter Run / 50 Wall Balls (20/14 lb) 50 Burpees 50 Pull-Ups Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees.

CrossFit Allegiance – CrossFit Reminder: one class tomorrow July 4th at 9:30 View Public Whiteboard Weightlifting Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% Metcon Metcon (Time) 21-15-9: Front Squat (135/95) KBS (32/24kg) 400 Meter Run RX

CrossFit Allegiance – CrossFit Wednesday July 4th one class, 9:30am Class Only View Public Whiteboard Weightlifting Shoulder Press Barx20 1×4 50% 1×3 60% 1×2 70% 3×3 85% 2×5 75% Metcon Detention (AMRAP – Rounds and Reps) ADV RX AMRAP 12: 6 Kipping HSPU 9 Deadlifts (225/155) 30 Double Unders RX AMRAP 12: 6 Dumbbell Strict

CrossFit Allegiance – CrossFit Happy Birthday Al Moody, Jason Denis, David Fero!!! View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches ADV (115/80) RX(95/65) F(65/45) 200/140 Calorie Row 2 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches

CrossFit Allegiance – CrossFit Trent and Carmen Post are visiting us this summer from Ethiopia, where they have lived for 7 years. They rehabilitate street children living in the streets. Kids that are the ages of our very own kids, call the streets home. Their goal is to reintegrate them back to their families or

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on…. Each partner will sprint three 200, three 400 and three 600 to total

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Pick one L1: Heartbreak Kid Regional (Time) “Heartbreak Kid” 3 Rounds: 10 Front Squats, 185/135 – no rack 20 C2B 50 Double Unders L2: Heartbreak Kid ADV (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 155/105 no rack 20 C2B Pull ups 50 Double unders L3: Heartbreak