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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Clean + Squat Clean On the Minute x 12 (3 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest Same weight across Metcon Mind Eraser (AMRAP – Rounds […]

CrossFit Allegiance – CrossFit Happy Birthday Emma! View Public Whiteboard Metcon Metcon (Time) Partner WOD: 3 Rounds 10 snatches 20 Clean & Jerks 30 Bar Facing Burpees 40 weighted sit-ups 30/20# w/slamball 400m run ADV RX 135/95 RX 95/65 Scaled 75/55 Split reps run together

CrossFit Allegiance – CrossFit Happy birthday Cooper! View Public Whiteboard Metcon RX: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65#

CrossFit Allegiance – CrossFit Happy Birthday Andy! Our last Friday night lights is approaching. Its been fun. Judges thank you for all of your time and help. Everyone appreciates you! This weeks theme is Spring Break. We just might have some beer pong corn-hole and jello-shots. I hope you can all make it. View Public

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOM x 16 Min 1: 14/12 Calorie Row Min 2: 12 SDLHP (95/65) Min 3: 10 C2B Min 4: 8 Burpee Box Jumps (24/20)

CrossFit Allegiance – CrossFit Happy belated Birthday Greg! View Public Whiteboard Weightlifting Front Squat (Heavy Single Pausing) Metcon Metcon (4 Rounds for reps) 4 Rounds, On The 4:00: 18/14 Calorie Row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) Ex… R1 0-4 R2 4-8 R3 8-12 R4 12-16 each round is worth Men 45

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 2 Rounds: 8 Reps @ 74% rest 1 minute 6 Reps @ 79% rest 1 minute 4 Reps @ 84% rest 3 minutes Metcon Metcon (3 Rounds for reps) 3 Rounds: Min 1: – Max Rope Climbs Min 2: – Max GHD sit-ups Min 3:

CrossFit Allegiance – CrossFit Happy Birthday Brent! View Public Whiteboard Metcon Metcon (Time) Teams of 3 AMRAP x 25 min: 2,400m run Directly into… 50 T2B 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 T2B 50 Bar-Facing Burpees 50 Thrusters (115/80) 50 T2B 50 Bar-Facing Burpees 50 Thrusters (135/95) *The 2,400m run will be done relay

CrossFit Allegiance – CrossFit Happy Birthday Stevi! View Public Whiteboard Metcon RX: Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (10 Rounds for reps) Goat On the Minute x 20 Odd: Movement 1 Even: Movement 2