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CrossFit Allegiance – CrossFit Metcon Foul Shot (AMRAP – Reps) Partner WOD 2 Rounds for Reps: Min 1 Max Bar MU Min 2 Max Burpee slam-ball throws over pull-up bar (60/45#) (8’/7′) *This is a partner WOD. Reps can be split however needed. *ADV RX as written *RX will do KBS 24/16kg in place of […]

CrossFit Allegiance – CrossFit Happy belated Birthdat Hap! Weightlifting 3 OHS + 1 Hang Squat Snatch + Squat Snatch (3 sets of one, Across) 3 sets of this complex Warm up to the weight you will use for all 3 sets Metcon Metcon (Time) 4 Rounds: 60 Double Unders 30/21 Calorie Row 10 Snatches (135/95)

CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) 2 Rounds for reps 1 min max bar MU 1 min max Burpees slamball throw over pull-up bar (60/40) (7’/8′) ADV RX as written RX each pull-up is worth 2 reps and KBS (24/16) are worth 1 rep. If you miss a throw then start with

CrossFit Allegiance – CrossFit Happy Birthday Brandon!!! Weightlifting Power Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Power Snatches @ 74% Minute 2 – 2 Power Snatches @ 78% Minute 3 – 1 Power Snatch @ 82% Minute 4 – Rest Metcon Chip Shot (AMRAP – Rounds and Reps) AMRAP 13:

CrossFit Allegiance – CrossFit Happy Birthday Stacy Speckman, Toni, & Jason!!! Weightlifting Sumo Deadlift (Heavy set of 3 TnG) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 Kettlebell Swings (24/16kg) 200m Run 10/7 Calorie Row 200m Run Each partner does a full round then partner goes. 3rd athlete starts when

CrossFit Allegiance – CrossFit Metcon Slap Happy (3 Rounds for reps) AMRAP x 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) —rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) —rest 5 Minutes AMRAP 5: Buy

CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest ADV RX as written RX C2B Metcon Metcon (Time) Partner 4 Rounds: 42/30 Calorie Row 30 T2B 14 Clean and Jerks (155/105) ADV RX as written RX 135/95 Fitness 95/75 Extra work if you want an

CrossFit Allegiance – CrossFit If you plan to sign up for gymnastics clinic please do so ASAP. We need at least 10 people or it will get cancelled. Link is below: Beginner/Intermediate: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694 Intermediate/Advanced: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775 Please write your name on the white board if you can help volunteer for Battle of the Lake II. CFA

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Team of 3 150 Chest to Bar Pull-Ups 150 DB Snatches (50/35) 150 Calorie Assault Bike 75 Cleans & Jerks 135/95 ADV RX as written RX Pull-up 115/75

CrossFit Allegiance – CrossFit Weightlifting Front Squat 3 Reps @ 82% 1 Rep @ 87% 3 Reps @ 82% 1 Rep @ 90% 3 Reps @ 82% 1 Rep @ 93% Metcon Metcon (Time) For Time: 21 Cal Bike 21 Thrusters (95/65) 21/15 Cal Row 21 Hang Squat Cleans (95/65) 21 Burpees over Bar 21