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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Double Bubble (AMRAP – Rounds and Reps) AMRAP 15: 25 Double Unders 5 Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups ADV RX as written RX AMRAP 15: 25 Double Unders 5 Snatches (115/80) 25 Double Unders 5 C2B Fitness AMRAP 15: 50 Singles 5 Snatches (95/65) […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (9×1 climbing) On the Minute x 11: 1 Clean and Jerk Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest Minute 9 @

CrossFit Allegiance – CrossFit 4 pm will be our last class. No open gym. We will be setting up for BOTL III. Volunteers let Eric or I know if you have any questions. Please be at CFA Saturday morning between 6:30-6:45am. You can park in either neighbors lots. Ours will be closed. We will have

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (10 x 1 climbing) On the Minute x 10 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 400m Run 10 Snatches 115/75 5 Over the bar burpees 400m Run 10 Cleans 115/75 5 Over the bar burpees 400m Row 10 Snatches 115/75 5

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 with a 3 second pause at the bottom, climbing) Metcon Metcon (Time) 5 Rounds 2 Rope Climbs 8 Box Step-Ups (50’s/35’s) 10 DB Front Squat (50’s/35’s) 12 HSPU ADV RX as written RX 5 Strict Pull-ups 8 Box Step-ups (35’s/20’s) 10 DB Front Squat

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX 6 Rounds, On the 3:00: 400m run RX 6 Rounds, On the 2:00: 400m Row *score is your slowest round Metcon Partner Hang Nail (AMRAP – Rounds and Reps) AMRAP 20 60 DB Hang Clean and Jerks (50/35) 50/36 Cal Row or Bike

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 90 Seconds x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90% After Each Set, Complete 6 Handstand Push-ups Metcon Life Jacket (3 Rounds for reps)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time 1 Round: 75 Cal Bike 75 Over the bar burpees 75 Snatches (115/85) 75 Deadlifts (115/85) 150 Calorie Row 225 Sit-ups *One person working at a time ADV RX as written RX Cleans (135/95)

CrossFit Allegiance – CrossFit Reminder that we will hold our volunteer meeting This Saturday around 10:45 after our workout. View Public Whiteboard Metcon Metcon (AMRAP – Reps) 10 minute AMRAP, for reps Adv RX 15 Dumbell Hang Squat Cleans (50/35) 60 Double Unders 15 Dumbell Shoulder to Overhead (50/35) 60 Dumble Unders 15 Dumbell Cleans

CrossFit Allegiance – CrossFit On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn” View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds Rotate stations Every 2 minutes A) 20 GHD situps B) 20 Cal Row C) 20 KBS 24/16kg D) 10 single leg Deadlifts