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CrossFit Allegiance – CrossFit Happy Birthday Ahni Halford! View Public Whiteboard Weightlifting Clean (EMOMx7min) EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground Metcon Metcon (Time) 21 – 15 – 9: Deadlifts, 275/185 Wallballs 20/14#

CrossFit Allegiance – CrossFit Happy Birthday Megan Frasure! View Public Whiteboard Metcon Metcon (Time) For time: 15-10-5: Power Clean, 135/105 HSPU Directly into… 15-10-5: Hang Clean, 135/105 Ring Dip Conditioning Metcon (16 Rounds for reps) EMOMx8: Odd: 20/16 Calorie Row Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20 Rest

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack B. 4:00-8:00 work up to a heavy single Snatch Balance from a rack C. 8:00-12:00 work up to a heavy single hang Squat Snatch D. 12:00-16:00

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Big Clean Complex (Weight) 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean +

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Balance (5×1 climbing) Snatch Grip Deadlift (5×2, climbing – pause for 5 sec 2″ off the ground) Metcon Metcon (Time) 18 unbroken C2B Pull ups Rest :20 seconds 18 unbroken Thrusters, 95/65 Rest :20 seconds 15 unbroken C2B Pull ups Rest :20 seconds 15 unbroken Thrusters,

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Power Drill (no rest) (Time) 5 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 24/16kg 25 Wallballs, 20/14

CrossFit Allegiance – CrossFit Happy Birthday Jennifer Grey! Our Christmas party is tonight. We will be going to Midtown. Eric and I will get there between 8-8:30pm. Hope to see everyone there. We will have a 6:30pm. Also checkout our Upcoming Events page on our website for local runs and CrossFit competitions, crossfitallegiance.com View Public