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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 30 Burpee Box Jumps (24/20″) 30 cal row 30 Hang Snatch (95/65#) 400m run Split reps and run together

CrossFit Allegiance – CrossFit Yes we have class this saturday.? Also CFK is only at 9:30 am all week no 4pm. View Public Whiteboard Weightlifting Clean and Jerk (60% 2+1 70% 2+1 x 3, 75% 2+1×2) 60%2 cleans +1 Jerk 70% 2 cleans +1 Jerk x3 75% 2cleans +1 Jerk x 2 Metcon Metcon (Time)

CrossFit Allegiance – CrossFit No 6:30pm class this Friday, No Open gym this Sunday and No Yoga! View Public Whiteboard Weightlifting Front Squat (60%x5 65%x5 70% 3×5) Metcon Metcon (Time) 4 Rounds 10 Power clean 135/95 10 C2B 10 HSPU 10 T2B 200m run ADX RX as written RX 115/80

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Tabata Hollow Rock Tabata V-ups Metcon Metcon (Time) Teams of 3: 60 thrustes 135/95 150 GHDSU 75 over the bar burpees 45 snatches 135/95 ADV RX as written RX 115/75

CrossFit Allegiance – CrossFit Happy Birthday Brian! View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds: 100 DU 40 Wallballs (20/14#) 400m run 50 cal row 2 Round: 100 DU 40 Wallballs (20/14#) 200m run 40 Calorie Row 1 Round: 100 DU 40 Wallballs (20/14#) 100m run 30 Calorie Row Split reps and Calories

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (60% 1×5 65% 1×5 70% 5×3) Metcon Metcon (AMRAP – Reps) 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) Score is clean & Jerks

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 400m Run 35/25# plate 125 Pull-Ups 400m Run 35/25# 100 Calorie Row 400m Run 35/25# 75 Wallballs 20/14# 400m Run 35/25# Run together and pass the plate as needed. Split reps ADV RX as written RX 25/15# plate

CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (No Measure) 3 Rounds Min 1: 15 sec L-sit on the rings Min 2: 15 GHDS Min 3: 15 Sit-ups Scaling options Sit-ups Weighted sit-ups Leg lifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Teams of 3: 7 KBS (32/24kg) 7 Box Jumps

CrossFit Allegiance – CrossFit Yoga at 10:30 Friday View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds Min 1: 50 DU Min 2: 15 Push-ups Min 3: 8 Strict Pull-ups Min 4: 15 Wallballs Min 5: 10 V-ups ADV RX as Written RX kipping PU It is still RX or ADV RX if

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Work up to a heavy single) Metcon Firestarter (Time) Teams of 3: ADV RX 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over Bar 100 Calorie Row RX 115/80 Scaled 95/65