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CrossFit Allegiance – CrossFit Happy Birthday Jenn Harpster! No yoga this week. View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80%/2) Clean Pull (4×4 95%) Metcon Metcon (Time) Partner WOD 3 RFT: 40/30 Cal Row 30 Pull-ups 20 Burpees

CrossFit Allegiance – CrossFit This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn…. all for only $45. Sign up below: This is open to the public so invite

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×3 80%) Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar ADV RX 5 MU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash in- 2K Row 5 Rounds 30 Burpees 30 Air Squats Split reps

CrossFit Allegiance – CrossFit Happy Birthday Brent! View Public Whiteboard Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# /

CrossFit Allegiance – CrossFit Happy Birthday Stevi! View Public Whiteboard Metcon Metcon (20 Rounds for reps) “Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2

CrossFit Allegiance – CrossFit Happy Birthday Catherine! View Public Whiteboard Weightlifting Squat Clean (4×3 80%) Metcon Metcon (AMRAP – Reps) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Jerk (3×6 across ) Metcon Metcon (Time) 4 Rounds 400m run 15 Wallballs (20/14) 9 Deadlifts (185/135)

CrossFit Allegiance – CrossFit Happy Birthday Susan! View Public Whiteboard Weightlifting Back Squat (4×3 80%) Metcon Metcon (Time) 4 Rounds 300m Row 12 Dumbbell Push Presses (35s/25s) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at hang *if not enough DB then RX is 16/12kgMore dumbbells! In a recent interview, Greg Glassman says of

CrossFit Allegiance – CrossFit For those that need to be judge for the open WOD be prepared to go after the 9:30 class is done working out. View Public Whiteboard Metcon Metcon (Time) Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50