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CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20: 3 KBS, 3 Box Jump Overs, 3 Wallballs 6 KBS, 6 Box Jump Overs, 6 Wallballs 9 KBS, 9 Box Jump Overs, 9 Wallballs ….. KBS: (24/16kg) Box Jump Overs (24/20″) Wallballs (20/14#) Partners alternate full rounds. Partner 1 […]

CrossFit Allegiance – CrossFit Yes we are open. Weightlifting Deadlift (Work up to heavy set of 3) Metcon Blake (AMRAP – Rounds and Reps) “Blake” AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing Burpees*Scaled (315/205#)

CrossFit Allegiance – CrossFit Happy Birthday Eric and Lauren! Warm-up Warm up (No Measure) 3 rounds 15 Jumping jacks 10 supermans with PVC 10 PVC pass thu’s 5 hallow rocks 5 air squats 3 Burpees -then- 5 # plate exercises Metcon Metcon (AMRAP – Reps) ADV RX 3 Rounds of: Station 1: 35/25 Calorie Row

CrossFit Allegiance – CrossFit Thank you to everyone who has signed up for our Battle of the Lake competition. We work really hard everyday and we put a lot of time and effort into our programming. We try to support and motivate you. We hope this competition gives you something to shoot for and have

CrossFit Allegiance – CrossFit Happy Birthday Leslie! Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 45/30 Cal Row 30 DB snatches 50/35 30 C2B 30 Burpees 30 Hang Cleans (135/95) 30 Push Jerks (135/95) 30 Clusters (135/95) RX DB (35/20) Bar (115/80)(Pullups)

CrossFit Allegiance – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3: 2 Rounds 3 Min: Max Deadlift 135/95 3 Min: Max Bench press 135/95 3 Min: Max Cal Bike Adv RX as written RX 95/65 *20 sec transition time between stations* *2 teams of 3 at each station*Please take note that even in a

CrossFit Allegiance – CrossFit Weightlifting Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91% Metcon Metcon (5 Rounds for reps) 5 Rounds: Max Strict Press (2/3 Bodyweight) Max Strict Pull-Ups Rest 3:00 between rounds Extra work if you

CrossFit Allegiance – CrossFit Metcon Metcon (Time) RX For Time: 100 Double Unders 50 Abmat Sit-ups 25 Slamball Squat Cleans (30/20#) 80 Double Unders 40 Abmat Sit-ups 20 Slamball Squat Cleans (30/20#) 60 Double Unders 30 Abmat Sit-ups 15 Slamball Squat Cleans (30/20#) 40 Double Unders 20 Abmat Sit-ups 10 Slamball Squat Cleans (30/20#) 20

CrossFit Allegiance – CrossFit Please make sure you’re always signing up for class. It is very helpful for coaches and other members for many reasons. 5:30am and 6:30am people please make sure you sign up for class by 10:00 PM. Thank you! Weightlifting Hang Squat Snatch 6 Sets: 3 Hang Squat Snatches Set #1 –

CrossFit Allegiance – CrossFit Weightlifting Back Squat (1×2 89%) 5 Reps @ 80% 2 Reps @ 83% 5 Reps @ 80% 2 Reps @ 86% 5 Reps @ 80% 2 Rep @ 89% Metcon Dirty Thirty (Time) 30 Box Jumps (24″/20″) 30 C2B 30 KBS (24/16kg) 30 T2B 30 Push Presses (115/80) 30 Deadlifts (115/80)