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CrossFit Allegiance – CrossFit Weightlifting Clean and Jerk On the Minute x 5 5 Touch and Go Power Clean and Jerks, across Goal 155/105 Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Front Squat (75/55) 30 Double Unders

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Partner Cash in : 30 bar MU 3 Rounds: 60 Wall balls (20/14) 60 Sumo Deadlift High Pulls (75/55) 30 Reverse Lunges back rack (75/55) 60 Push Presses (75/55) 60 Sit-ups ADV RX as written RX cash in: C2B * on the lunges each leg counts as one

CrossFit Allegiance – CrossFit Anyone up for a challenge? 1,000 over the bar burpees 52:41 Metcon 12 days of Christmas 2017 (Time) 1 Rope Climb 2 Push Jerks 135/95 3 Over the bar burpees 4 Box Jumps 5 Hang Power Cleans, 135/95 6 HR Push ups 7 Dead, 135/95 8 Abmat Situps 9 KBS, 32/24

CrossFit Allegiance – CrossFit Sweatshirts are in 🙂 No IOU’s please. You can pay with cash, check or Venmo. We have some extras if you did not order and there are 2 Kid sizes. Weightlifting Cluster (EMOM x 10min: 1 Cluster) Squat Clean into a thrusterWork up to a heavy single Under the Lights (AMRAP

CrossFit Allegiance – CrossFit 12 Days of Christmas WOD Saturday but if you can’t make Saturday you can do it tomorrow, Friday. Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20min: 60/50 Calorie Row 40 Box Jumps (24/20) 20 Deadlifts (245/165) ADV RX as written RX 165/115

CrossFit Allegiance – CrossFit Holiday Schedule: This Friday December 22nd 12 Days of Christmas WOD Saturday December 23rd 9:30am Sunday December 24th Closed Monday December 25th Closed Tuesday December 26th 5:30am? possibly, 9:30am for sure Wednesday December 27th Full day Thursday December 28th Full day Friday December 29th Full day Saturday December 30th 9:30am Sunday

CrossFit Allegiance – CrossFit Gymnastics Metcon (Time) 18 Strict Handstand Push-ups, Rest 1:00 16 Strict Handstand Push-ups, Rest :45 14 Strict Handstand Push-ups, Rest :30 12 Strict Handstand Push-ups, Rest :15 10 Strict Handstand Push-ups ADV RX as written Rx Kipping HSPU Metcon Over and Out (Time) For Time: 20 Power Snatches (115/80) 20 Barbell-Facing

CrossFit Allegiance – CrossFit Happy Birthday Jay! Metcon Metcon (Time) Partner WOD For Time: 3,000m Row 200 Double Unders 100 GHDS 50 Burpees 3,000m Row Weightlifting Back Squat (EMOMx5: 5 @75% across) Optional Extra Strength Work Snatch 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level

CrossFit Allegiance – CrossFit Brent’s address: 4291 Highway 73 Iron Station 28080 Wrap your gift. See you all today! Metcon Metcon (Time) Team of 2 100 Wallballs 20/14 80 Cleans 135/95 60 C2B 40 Front Squats 135/95 20 Bar facing burpees 300 DU

CrossFit Allegiance – CrossFit Metcon Battle of the lake II WOD #3 (Time) 12 Min Time Cap Battle of the Lake WOD #3 18 Snatches 115/80 18 Thrusters 115/80 18 Box jump overs 12 Snatches 135/95 12 Thrusters 135/95 12 Box jump overs 6 Snatches 155/105 6 Thrusters 155/105 6 Box jump overs Scaled: 75/55,