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CrossFit Allegiance – CrossFit Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 Abmat Sit-Ups 30 Supermans 40 Flutter Kicks 50 Good Mornings (you choose the weight) 60 Second Plank Hold Skill Metcon (AMRAP – Reps) EMOMx10-12min 3-5 reps of your goat

CrossFit Allegiance – Regional Athletes View Public Whiteboard Accessory Work 3×10 GHD Presses – Press bar over your eyes. 3×10 Ring In/outs 3×10 Glute Ham Raises

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 Burpees 25 DU Gymnastics Metcon (Time) 10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.

CrossFit Allegiance – Regional Athletes View Public Whiteboard Gymnastics 10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds. Accessory Work 3×5 Sotts Press Weightlifting Snatch Grip Deadlift (Work up to a heavy double Snatch Grip Dead lift)

CrossFit Allegiance – CrossFit Partners may switch as often as they want. ✓Both the Row and the snatch must be completed before going to the double unders and pistols/slamballs. ✓If one athlete finishes an item before the other, they may assist but only one athlete can be working at a time ✓ One athlete must