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3/21/21 Sculpt 1pm MoFlow 2pm

3/20/21 Metcon Metcon (Time) 5 Rounds 1 Power Clean 1 Squat clean 1 Split Jerk 6/3 Ring MU 20/15 Cal Bike ADV RX Barbell 185/135 RX 155/105 & C2B Partner WOD Each partner does one barbel complex then Double reps on movements.

3/19/21 Open 21.1 How to Score points: 1) Any type of team spirit (this week theme March Madness) 2) Anything that makes you standout in your workout such as a new PR 3) Participation

3/18/21 Tune in for the Open announcement at 8pm games.crossfit.com Metcon Metcon 5 minutes any machine ….then…. 3 Rounds 5 Strict T2B 10 Chest level KBS 20 Air Squats …then… 3 Rounds 8 Mat Lengths Walking Lunges 15 AbMat Sit-ups …then… 1 Round (with empty Barbell) 5 GM 5 BS 5 Strict Press 5 RDL

3/17/21 Gymnastics Metcon (Time) 5 Rounds 9 Box jump overs 8 C2B Metcon Metcon (Time) 15 Squat Snatch 95/65 12 Squat Snatch 115/75 9 Squat Snatch 135/95 6 Squat Snatch 155/105 3 Squat Snatch 185/135

3/16/21 Gymnastics Metcon (AMRAP – Reps) 4 Rounds :30 max strict HSPU :30 HSW *every mat is a rep* Metcon Metcon (AMRAP – Reps) AMRAP 14 max Cal Row Every 2 Minutes starting at 0:00 7 T2B 7 Push Press 95/65 7 Front Squats

3/15/21 If you have signed up for the open it is your responsibility to enter your own score at games.crossfit.com I do not have access to your account so I am not able to enter your score for you. I have until Wednesday to log in and approve all the scores that have been submitted

3/13/21 Metcon

3/12/21 CrossFit Open Workout Week 1. We have until Monday at the 5:30pm to complete this workout and submit your score asap on Games.CrossFit.com before 8pm. Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks

3/11/21 Thursday Night pick up some wings or pizza and join us at CrossFit Allegiance: 6:30pm – 8:00PM eat and socialize 8:00pm watch the Open announcement Metcon Metcon 3 minutes Any Machine 2 Rounds 3 strict Pull-ups 10 KB swings (light weight) 10 Cal Row 15 AbMat sit-ups 15 Air Squats 3 minutes any machine