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CrossFit Allegiance – CrossFit Happy Birthday Bob Johnson! View Public Whiteboard Weightlifting Clean and Jerk (90% 3×1) 70% 1×2 75% 1×2 80% 1×2 85% 1×1 90% 3×1 Metcon Metcon (Time) 3 RFT: 10 Front Squats (185/135) 20 C2B 50 Double Unders ADV RX as written RX 155/105 Not off the rack

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 60-40-30-20 KBS (32/24kg) Burpees 400 Meter Run ADV RX as Written RX 24/16kg **Split reps however needed and run together Mobility Metcon (No Measure) 2 min Frog stretch 2 min ankle stretch 2 min 90/90 stretch 2 min Chest Smash with ball 2

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (5×4 80%) Metcon Metcon (AMRAP – Reps) AMRAP x 7 min Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) score is # of Snatches ADV RX as written RX 20/14 WB ***Start with WB*** Optional Extra Strength Work Power Clean (80% 5×4) Push Jerk (80%

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon Boat Race (Time) 3 RFT: 500m Row 400m Run 3 mins rest between rounds

CrossFit Allegiance – CrossFit Beatdown returns to the US Cellular Center in downtown Asheville October 7, 2017. 4-Person Team Competition has Rx, Scaled and Masters (40+) divisions. Teams can consist of All-Male, All-Female or Co-Ed (2 Female, 2 Male). $400 per team after August 6th ***Registration will remain open until they sell out – 60

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (80% 5×5) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Extra work if you want an after WOD Clean and Jerk (85% 3×1) 60% 3+1 65% 2+1 70% 2+1 75% 2+1 80% 2+1 85% 3×1

CrossFit Allegiance – CrossFit Happy Birthday Jen Warcola! View Public Whiteboard Metcon Metcon (Time) AMRAP 15min: 200m Run 15 T2B 12 Front Rack Reverse Lunges (115/80) 9 Ring Dips ADV RX as written RX (95/65) 9 Hand Release Push-ups Metcon You choose your workout based on if you need a recovery day. Above non-recovery and

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (80% 5×3) Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Min: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power Cleans (155/105), 30 DU Add (1) Power Clean per round 1 Round is PC + DU ADV

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOMx10 Minutes 1-5: 4 Snatches Minutes 6-10: 6 Clean & Jerks You choose the weight. Your score is total weight between both movements Metcon Metcon (Time) Partner WOD For Time: 3 Rounds 40 Thrusters 75/55 40 Pull-ups 40 Burpees 50/40 cal row