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CrossFit Allegiance – CrossFit Happy Birthday, Catie! View Public Whiteboard Weightlifting Deadlift (1×2) Build to a Heavy Set of 2 Followed By… Deadlift (3 x 7 @ 80% of the above load.) Metcon Belt Buckle (Time) For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Barbell-Facing Burpees ADV RX as written RX 185/125

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 400 Meter Run 30 OHS (95/65) RX (65/45) Fitness 5 Rounds 400m run 40 Single arm Lunges (you choose the weight) *each partner does 10 Lunges/arm Run together and split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Partner up 2 Rounds A: bar work 5 high pulls 5 RDLs 5 Cleans 5 front squats 5 Jerks 5 tall Cleans B: 20 mountain climbers 10 soldier walks/leg 10 quad pull toe touch -then switch- Weightlifting Power Clean + Hang Squat Clean +

CrossFit Allegiance – CrossFit Anyone interested in doing Battle of Mint Hill? If so click on the link below for details. http://www.unbrokenseries.com/minthill View Public Whiteboard Warm-up Metcon (No Measure) 400m run Then partner up for: 3 Rounds Partner A 10 Jumping jacks 10 arm circles 10 KB single arm shoulder press 5/arm 10 Single leg

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Partner Warm up Partner A rows while partner B does 5 Air Squats, 5 RDLs, 5 GM, 10 Cherry pickers then Switch 500m Row 300m Row 500m Row Weightlifting Deadlift (Build to a Heavy Set of 5) Metcon Detention (AMRAP – Rounds and Reps)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat Heavy Set at Each, Climbing: 5-4-3-2-1 Complete each set on the 3:00 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 21/15 Calorie Row 21 T2B 21 Front Squats (115/80) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 T2B 15 Front Squats (135/95) rest

CrossFit Allegiance – CrossFit Opportunity is missed by most people because it’s dressed in overalls and looks like work. -Thomas Edison View Public Whiteboard Warm-up Metcon (No Measure) Partner up on a rower 3 Rounds EMOM Odd Min – 10/8 Calorie Row Even Min – 10 Sit-ups -Then- Soldier Walks Knee tucks Butt Kicks Hip

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 7 Power Cleans (135/95) 7 Burpees 200 Meter Row Each partner does 5 Rounds. Partner A does one round while partner B rests, then switch.

CrossFit Allegiance – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile run 600 DU 180 Wallballs Run together and split reps in any order you want. Your coaches will tell you what the 1 mile run is. Congrats to Amy for finishing 3rd in Scaled Mid Atlantic region

CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose) 2) 3×8 Seated Dumbbell Press 3) 3×1-8 depending on ability L-sit strict pull-ups Exercises 1&2 can be done on 20″ box jump Metcon Metcon (Time) 3 Rounds