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CrossFit Allegiance – Regional Athletes View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 3 sets of 60% of best unbroken set of Muscle ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×10) Metcon Metcon (Time) 3 RFT: 400m Run 21 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Skill 1: Metcon (No Measure) 5×1 – Seated Box Jump 2: Metcon (Weight) 5×1 Clean High Pull + Tall Clean.*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1: Snatch Complex (PS,HSS,SS) (5 sets. Every 2 minutes do one set) Power Snatch + Hang Squat Snatch + Squat Snatch 2: Back Squat (3×3, across) Metcon 3: Snake Bite (Time) 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups20 minute time cap.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 10K Row Athletes change every 250m During the row resting athletes accomplish: 300 KBS 24/16KG 300 DU Rowing should be constant. Reps can be done in any order and resting on KBS and DU can be taken on any round as long

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 2,000-meter run 50 Power Cleans, 135/95 50 Box Jump Overs, 24/20 50 C2B 50 Wall Balls, 20/14 50 C2B 50 Box Jump Overs, 24/20 50 Power Cleans, 135/95 One person works at a time.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (10-8-6-4-2 Dead Lifts, climbing) Metcon Metcon (AMRAP – Reps) EMOMx20: Min 1: 15/12 Cal Row Min 2: 25 sit-ups Min 3: 200m Run Min 4: 10 Burpees *Repeat 200m Run counts as 1 rep

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Floor Press (5×5) Metcon Metcon (Time) 21 Thrusters, 95/65 21 KBS, 32/24 400m Run 15 Thrusters, 95/65 15 KBS, 32/24 400m Run 9 Thrusters, 95/65 9 KBS, 32/24 400m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (EMOMx10: 3 Squat Cleans) Metcon Metcon (Time) 3 RFT: 400m Run 12 Buprees 15 T2B

CrossFit Allegiance – CrossFit Happy 39th Birthday Jennifer Warcola View Public Whiteboard Weightlifting Front Squat (Work up to heavy rep) Metcon Metcon (Time) 3 rounds for time of: 100 double-unders 7 hang clean, 155/105 ADV RX 185/115