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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

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5) Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3) Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1) After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Technique (7 sets) Clean Pull Hang Squat Clean Push Press Squat Clean ThrusterBuild to moderate load. Rest no more than 1 minute Metcon (AMRAP – Rounds) AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Dumbbell Snatches (50/35) Midline Metcon (No

CrossFit Allegiance – CrossFit View Public Whiteboard RX Weightlifting Shoulder Press (1RM) Warm up 1×5 50% 1×3 60% 1×2 70% 1×1 80% 1×1 90% 1×1 95% 1×1 100% Metcon Metcon (Time) For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 800 Meter Run 50 Squat Cleans (115/85) 800 Meter Run 50 Strict Pull-Ups *Split Reps run together RX 95/65 Skill Work Metcon (No Measure) 6 Rounds 9/6 ring dips 25′ HSW

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat

CrossFit Allegiance – CrossFit Happy Birthday Bernard and Heather! View Public Whiteboard Metcon Metcon (Weight) On the 2:00 x 7 Sets: 30 DU 9 T2B 3 Power Cleans Build to a heavy triple ADV RX as written RX 15 DU Accessory Work Metcon (No Measure) Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts