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CrossFit Allegiance – CrossFit Metcon Slap Happy (3 Rounds for reps) AMRAP x 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) —rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) —rest 5 Minutes AMRAP 5: Buy […]

CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest ADV RX as written RX C2B Metcon Metcon (Time) Partner 4 Rounds: 42/30 Calorie Row 30 T2B 14 Clean and Jerks (155/105) ADV RX as written RX 135/95 Fitness 95/75 Extra work if you want an

CrossFit Allegiance – CrossFit If you plan to sign up for gymnastics clinic please do so ASAP. We need at least 10 people or it will get cancelled. Link is below: Beginner/Intermediate: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694 Intermediate/Advanced: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775 Please write your name on the white board if you can help volunteer for Battle of the Lake II. CFA

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Team of 3 150 Chest to Bar Pull-Ups 150 DB Snatches (50/35) 150 Calorie Assault Bike 75 Cleans & Jerks 135/95 ADV RX as written RX Pull-up 115/75

CrossFit Allegiance – CrossFit Weightlifting Front Squat 3 Reps @ 82% 1 Rep @ 87% 3 Reps @ 82% 1 Rep @ 90% 3 Reps @ 82% 1 Rep @ 93% Metcon Metcon (Time) For Time: 21 Cal Bike 21 Thrusters (95/65) 21/15 Cal Row 21 Hang Squat Cleans (95/65) 21 Burpees over Bar 21

CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20: 3 KBS, 3 Box Jump Overs, 3 Wallballs 6 KBS, 6 Box Jump Overs, 6 Wallballs 9 KBS, 9 Box Jump Overs, 9 Wallballs ….. KBS: (24/16kg) Box Jump Overs (24/20″) Wallballs (20/14#) Partners alternate full rounds. Partner 1

CrossFit Allegiance – CrossFit Yes we are open. Weightlifting Deadlift (Work up to heavy set of 3) Metcon Blake (AMRAP – Rounds and Reps) “Blake” AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing Burpees*Scaled (315/205#)

CrossFit Allegiance – CrossFit Happy Birthday Eric and Lauren! Warm-up Warm up (No Measure) 3 rounds 15 Jumping jacks 10 supermans with PVC 10 PVC pass thu’s 5 hallow rocks 5 air squats 3 Burpees -then- 5 # plate exercises Metcon Metcon (AMRAP – Reps) ADV RX 3 Rounds of: Station 1: 35/25 Calorie Row

CrossFit Allegiance – CrossFit Thank you to everyone who has signed up for our Battle of the Lake competition. We work really hard everyday and we put a lot of time and effort into our programming. We try to support and motivate you. We hope this competition gives you something to shoot for and have

CrossFit Allegiance – CrossFit Happy Birthday Leslie! Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 45/30 Cal Row 30 DB snatches 50/35 30 C2B 30 Burpees 30 Hang Cleans (135/95) 30 Push Jerks (135/95) 30 Clusters (135/95) RX DB (35/20) Bar (115/80)(Pullups)