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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 RFT: 12 Wall Balls, 24/20 12 KBS, 24/16kg 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scale: CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45

CrossFit Allegiance – CrossFit Happy Birthday Bo! View Public Whiteboard Metcon Metcon (Time) Partner A runs 800 Partner B runs 800 Partner A runs 600 Partner B runs 600 Partner A runs 400 Partner B runs 400 Partner A runs 200 Partner B runs 200 Mobility

CrossFit Allegiance – CrossFit Happy Birthday to Rhonda Halford and Happy 1st Birthday to Avery! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 4 rounds of: Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 SDHP, 95/65 Minute 4: 15 Push Press, 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 RFT: 5 MU 10 Snatches (135/95) 25 Goblet Squats 24/16kg Metcon (Time) 6×6 unbroken Kipping HSPU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rds of: :40 of max rep Push Jerks, 135/95 :20 rest :40 of max rep Burpee Box Jumps, 24/20 :20 rest :40 of max rep Deadlifts, 225/155 :20 rest :40 of max rep row for calories :20 rest

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145#

CrossFit Allegiance – CrossFit Happy 40th Birthday Angie!!! View Public Whiteboard Metcon Metcon (Time) Happy Birthday Angie! 400m Run 40 Sit-ups 40 Air squats 40 Jumping Jacks 40 KBS 24/16kg 400mRun Mobility

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (10-8-6-4-2 climbing) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7min: 5 Muscle ups 25 Wall Balls 20/14 50 Double Unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (6 Rounds for reps) 2 Rounds of: Min 1: 5 Snatches, 135/95 + 10 T2B Min 2: 15/12 Calorie Row Min 3: 5 Clean and Jerks, 135/95 + 10 T2B Min 4: 15/12 Calorie Row Min 5: 5 Thrusters, 135/95 + 10 T2B Min 6: 15/12