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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time: 800 M Run 6 Rope Climbs 20 Squat Cleans (135/95) 800 M Run 9 Rope Climbs 35 Squat Cleans (135/95) 800 M Run 12 Rope Climbs 50 Squat Cleans (135/95) Towel pull-ups 3 per rope climb

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon “300” (Time) For Time: 5 C2B 10 DB Push Press 15 sit-ups 5 C2B 10 DB Burpees 15 sit-ups 5 C2B 10 DB Power Cleans 15 sit-ups 5 C2B 10 DB Push-ups 15 sit-ups 5 C2B 10 DB Lunges 15 sit-ups 5 C2B 10 DB Front Squats

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 100 Cal Bike 100 Cal Row 400m Farmers Carry (24/16kg) 100 Cal Row 400m Farmers Carry

CrossFit Allegiance – CrossFit Happy Birthday Bruce Muir! View Public Whiteboard Weightlifting 3- position Snatch (Warm -up Skill Work) 3-Position Power Snatch 5 Sets: Set 1 – 50% Set 2 – 53% Set 3 – 56% Set 4 – 59% Set 5 – 62% Power Snatch On the Minute x 7 across…. 1 Heavy Power

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Metcon Metcon (Time) For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run,

CrossFit Allegiance – CrossFit Happy Birthday Stacey N! View Public Whiteboard Weightlifting Shoulder Press 1×20 with the bar 1×4 45% 1×3 60% 1×2 65% 1×1 70% 3×5 75% Work off of your 1 Rep max from last week and if you did not get one then do so today. Metcon Metcon (AMRAP – Rounds and

CrossFit Allegiance – CrossFit No Open Gym today. Happy Fathers Day! View Public Whiteboard

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3, For Time (30 Minute Cap): 600m run 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 T2B 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 600m run 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 T2B 60 Push

CrossFit Allegiance – CrossFit CrossFit Kids is now offered Tuesday – Friday at 9:30am and Tuesday – Thursday at 4pm. Celebrate 4th of July at the lake! Family friendly. 1pm – ? Please bring a dish to share (odd house number-side dish, even house number-dessert). We’ll provide the main course and eat between 3pm and

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 Double Unders 10 Ring Muscle-Ups 80 Double Unders 8 Ring Muscle-Ups 60 Double Unders 6 Ring Muscle-Ups 40 Double Unders 4 Ring Muscle-Ups 20 Double Unders 2 Ring Muscle-Ups RX C2B Strength Lateral Raises (4×12) 25/15# DB