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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 7 Power Cleans (135/95) 7 Burpees 200 Meter Row Each partner does 5 Rounds. Partner A does one round while partner B rests, then switch.

CrossFit Allegiance – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile run 600 DU 180 Wallballs Run together and split reps in any order you want. Your coaches will tell you what the 1 mile run is. Congrats to Amy for finishing 3rd in Scaled Mid Atlantic region

CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose) 2) 3×8 Seated Dumbbell Press 3) 3×1-8 depending on ability L-sit strict pull-ups Exercises 1&2 can be done on 20″ box jump Metcon Metcon (Time) 3 Rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 5 laps around the gym 2 rounds :15 right side plank :15 left side plank :15 plank 10 supermans -then- Soldier walks Quad pulls Cherry pickers Butt kicks down and back High knees down and back 5 Worms 10 Lunges 90/90 stretch child’s pose

CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (No Measure) Not For Time: 3 Rounds 10 Hollow Rocks 10 sit-ups 10 supermans :30 sec plank -then- 3 Rounds 10 GHDS 10 GHD Hip extensions Metcon Metcon (AMRAP – Reps) Partner WOD EMOM x 20 min: 5 Burpees, AMRAP thrusters ADV RX 115/80 RX

CrossFit Allegiance – CrossFit Happy Birthday Jenny Pridmore! Opportunity is missed by most people because it is dressed in overalls and looks like work. -Thomas Edison View Public Whiteboard Weightlifting Back Squat (3×10 65%) Metcon Metcon (Time) 4 Rounds 400 m Run 15 SDLHP (95/65) 12 Burpee Box Jumps (24/20) 9 C2B RX 75/55 Pull-ups

CrossFit Allegiance – CrossFit “We will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.” -Vince Lombardi View Public Whiteboard Metcon (Time) Team of 3 For Time: 400 m run 30 Cleans (135/95) 400 m run 40 Clean &

CrossFit Allegiance – CrossFit Happy Birthday Nancy and Kate! Next week Spring Break Schedule: Saturday 3/31 Jill Sunday 4/1 CLOSED Monday 4/2 Kyle 5:30am Leslie 6:30am Frankie 8:30am 9:30am 12pm 4pm Leslie 5:30pm 6:30pm Tuesday 4/3 Kyle 5:30am NO 6:30am Melissa 8:30am 9:30am 12pm 4pm Greg 5:30pm, 6:30pm Wednesday 4/4 Kyle 5:30am, Leslie 6:30am Melissa

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds 4 Rope Climbs 400m run 20 KBS 32/24kg 15 sit-ups 10 push-ups RX 4 rope Climbs = 15 Pullups KBS 24/16kg Cambell we are all very proud of you. Congrats on placing 93rd in the world for 14-15 yr old. You should be

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD cash-in 50 cal Bike 4 Rounds 60 Du 50 sit-ups 40 Wallballs 20/14 30 T2B Scaled: 120 singles or work on DU for 1 min For T2B hollow rock Accessory Work Metcon (No Measure) 4 Rounds, Not For Time: 10 Barbell Bent Over