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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) ADV RX EMOM x 20 (4 Rounds): Min 1: 15/12 Calorie Bike Min 2: 7 Deadlifts (225/155) + 7 HSPU Min 3: 15/12 Calorie Row Min 4: 10 C2B Min 5: Rest RX 1st: 15/12 Calorie Bike 2nd: 5 DL (225/155) + […]

CrossFit Allegiance – CrossFit Happy Birthday Susan! View Public Whiteboard Weightlifting Front Squat Build to Heavy Single 3 seconds pause in bottom Metcon Metcon (Time) 15 T2B 400m run 15 Wallballs (20/14) 400m run 15 T2B 200m run 15 WB 200m run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 8 Reps @ 70% rest 1 minute 6 Reps @ 75% rest 1 minute 4 Reps @ 80% rest 3 minutes Metcon Metcon (Time) Partner For Time: 42-36-30-24-18-12-6 Calorie Row KBS (24/16kg)

CrossFit Allegiance – CrossFit Open gym ends at 3pm sharp tomorrow. We have a kids birthday party going on at 3:30. Thank you! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) ADV RX Teams of 3: AMRAP 30: 100/75 Calorie Row 75 Wallballs (20/14) 50 Power Cleans (115/85) RX 50 Power Cleans (75/55)

CrossFit Allegiance – CrossFit Happy Birthday Rhonda, Kevin and Avery! Corn-hole tonight for Friday night Lights. If you have a board and don’t mind bringing it please do. View Public Whiteboard Metcon RX: Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “Goat Day” On the Minute x 20 Odd – Movement 1 Even – Movement 2

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Four by Four (4 Rounds for reps) ADV RX EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 C2B Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row RX Minute 1: 7

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Under Pressure (Time) ADV RX For Time: 100-80-60-40-20: DU 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) RX 100-80-60-40-20: Single Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (105/75) For Example R1 is 100 DU, 50 situps, 25 DL Skill Work Metcon (No Measure) 14 min Recovery Bike Every 2 min

CrossFit Allegiance – CrossFit Happy belated Birthday Amy! View Public Whiteboard Weightlifting 3- position Snatch On the :90 Seconds x 6: 3-Position Snatch Set 1 Complex @ 60% Set 2 Complex @ 63% Set 3 Complex @ 66% Set 4 Complex @ 69% Set 5 Complex @ 72% Set 6 Complex @ 75% Metcon Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Team of 3 6 Rounds 200m run 21 HSPU 21 C2B RX push press 95/65 and Pull-ups