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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat (Build to a heavy set of 10) Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 T2B RX AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (35/25) 9 T2B

CrossFit Allegiance – CrossFit View Public Whiteboard What is the CrossFit Open. Sign up today at: https://games.crossfit.com/ Gymnastics Metcon (AMRAP – Reps) 4 Rounds (total of 8 minutes) Every Other Minute – :30 Sec Max HSPU Push Press (5×3 across) Alternate for HSPU Metcon Metcon (Time) Partner WOD 100/70 Calorie Row 80 Kettlebell Swings (32/24kg)

CrossFit Allegiance – CrossFit Congratulations to everyone that competed. We had some pretty awesome moments all around. Everyone did amazing and pushed themselves to their limit. We hope you all had fun. Thank you to all of our Sponsors and Volunteers. We couldn’t do this without you. We have an amazing community. You should all

CrossFit Allegiance – CrossFit NO OPEN GYM TODAY. We will be setting up for Battle of the Lake. : ) Sorry for the inconvenience. Volunteers we will see you at 6:30am Saturday. Our members can park at the Eye Dr. next door or in the BACK parking lot of the Pediatrician. Our driveway will be

CrossFit Allegiance – CrossFit Happy Birthday Dustin! Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Minute Bike Calories 1 Minute Rest 1 Minute Calorie Row 1 Minute Rest 1 Minute GHD sit-ups 1 Minute Rest

CrossFit Allegiance – CrossFit Weightlifting Thruster Build to a Heavy Set of 3 from Rack No Jerk Metcon Metcon (Time) Partner WOD 10 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Each person does 5 rounds for a total of 10 rounds. Athlete A rows and Athlete B can start rowing as soon as A physically

CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) AMRAP 3: Strict HSPU Rest 1:00 AMRAP 3: Strict HSPU Rest 1:00 AMRAP 3: Strict HSPU ADV RX as written RX Kipping HSPU Metcon Metcon (Time) Team of 3 72 Box Jump Overs 63/48 Cal Row 36 Cleans 135/95 63 Box Jump Overs 54/42 Cal Row

CrossFit Allegiance – CrossFit Happy Birthday Alyson K and Jonathan. Battle of the Lake is this Saturday. We need all the help we can get. If you haven’t already please let us know if you can be there to help. Volunteers will need to be there at 6:30am to go over everyone’s role and all

CrossFit Allegiance – CrossFit No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time. Metcon Open Test 1 (AMRAP –

CrossFit Allegiance – CrossFit No class this Saturday. We have the Gymnastics Clinic from 9-11am. You can still sign up on line or you have the option of showing up the day of with $45. **It makes it easier for the instructor if you sign up ahead of time. Metcon Metcon (Time) Partner WOD For