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CrossFit Allegiance – CrossFit Battle Of The Lake III link to sign up is below. www.unbrokenseries.com/battlelake Early Bird Price: $180/team through January 11th. View Public Whiteboard Weightlifting Back Squat (5×2 62% Every 90 seconds) **5 Second Pause in Bottom of squat. Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFitness 75/55 Ring Rows

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: ADV RX 15 Rope Climbs 800m Run 12 Rope Climbs 400m Run 9 Rope Climbs 200m Run Directly Into….. 3 Rounds: 30 HSPU 30 Bar Muscle-ups Directly Into… 45 Clean and Jerks (155/105) RX 75 Pull-ups 800m Run 60 Pull-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Over and Out (Time) For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80) ADV RX as written RX 75/55 Mobility Metcon (No Measure) Min 0-4: Bike Min 4-8 : hip stretch against the wall (2min on

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 44-42-40-38-36 Weighted DB Lunges (50/35) Weighted Sit-ups (you choose the weight) ADV as written RX 35/20 *Split reps and one person working at a time. *lunges can be walking or in place, reverse or forward. *One DB in each hand. Metcon Metcon (No

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Squat Clean + Squat Clean * (On the 90 Seconds x 5 Climbing) Metcon Clean Sheet (3 Rounds for reps) AMRAP 3: 10/7 Calorie Bike 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 10/7 Calorie Row 7 Hang Squat Cleans (115/80) Rest

CrossFit Allegiance – CrossFit Happy New Year! We have had a great year with lots of wonderful new members and many loyal long time members that make our community amazing. Thank you for being a part of CrossFit Allegiance. Eric and I are very thankful for each and every one of you. You all contribute

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4: 100 T2B 400 Meter Run 60 Cleans (175/115) 800 Meter Run 60 Cleans (175/115) 400 Meter Run 100 T2B RX 155/105 Fitness 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 21 Wallballs (20/14) 18 Alternating DB Snatches (50/35) 15 Burpees Weightlifting Jerk (Climbing) On the Minute x 10: 1 Push Jerk + 1 Split Jerk *Off the rack

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (5 Sets climbing) 5 Sets, On the 2:00: 1 Hang Squat Snatch + Overhead Squat + 1 Squat Snatch + Overhead Squat Metcon Metcon (Time) Partner WOD: 4 Rounds 40/30 Calorie Row 30 Sit-ups 20 OHS 95/65 50’ Handstand Walk RX 50’ HSW = 6

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean & Jerk Complex (5 Sets: Hang Squat Clean Push Jerk Hang Squat Clean Split Jerk) (5 sets climbing) Hang Squat Clean Push Jerk Hang Squat Clean Split JerkSet 1: Minute 0 Set 2: Minute 3 Set 3: Minute 6 Set 4: Minute 9 Set 5: Minute