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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 4 Rounds: 75 Wallballs (20/14) 60 Calories Row 45 Hang Power Snatch (75/55)

CrossFit Allegiance – CrossFit The open is quickly approaching. If you are interested in participating please sign up on the white board by the Dumbells. We will make teams and compete for a prize (tbd). View Public Whiteboard Metcon Metcon (Time) 15-12-9-12-15: T2B Deadlifts (225/155) Barbell-Facing Burpees Extra Gymnastics Work Metcon (No Measure) With a

CrossFit Allegiance – CrossFit This is where Eric and I are staying for beer city beat down if anyone is interested. https://hamptoninn3.hilton.com/en/hotels/north-carolina/hampton-inn-and-suites-asheville-biltmore-village-AVLBVHX/index.html View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 200m Run 10 push-ups 200m Row 10 LungesIf you end on the row every meter counts as a rep and

CrossFit Allegiance – CrossFit Next Golf Shambles is October 3rd. Sign up on the white board if you want to play. View Public Whiteboard Metcon Always Remembered (Time) Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) 2977 Meter Row “Cash-Out” 1 Bear Complex: Power Clean Front Squat

CrossFit Allegiance – CrossFit Next Golf Shambles is October 3rd. Sign up on the white board if you want to play. View Public Whiteboard Metcon Metcon (Time) 5 Rounds: 15 KBS (32/24kg) 400m Run 40 DU Metcon (AMRAP – Reps) AMRAP 6: 1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 3 Sets of 1 Sets: 50-55-60% Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom • These percentages are based off 1RM OHS • All reps are taken from the rack • Rest as needed between sets If unable to OHS then

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy-In: 1 Mile Run 21-15-9: Deadlifts (165/110) Box Jump Overs (24″/20″) T2B Cash-Out: 1 Mile Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 20 WB, 20/14 Cal ?, 50 DU 40 WB, 20/14 Cal ?, 50 DU 60 WB, 20/14 Cal ?, 50 DU 80 WB, 20/14 Cal ?, 50 DU 100 WB, 20/14 Cal ?, 50 DU *12 Clean and Jerks after every

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 4 Rounds 400m Row 30 KBS (24/16kg) 30 Weighted Sit-ups 200m run 30 Weighted Sit-up twists (weighted sit-ups and twists with KB) Split reps and run together.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Pull (3×3 climbing) 3 Sets of 3 Set 1: 60% Set 2: 65% Set 3: 70% *work off of blocks or plates with barbell knee level like yesterday. work off of your 1RM clean (power or squat, whichever is heavier). Clean High-Pull (3×3 across) 3 Sets