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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (87% 1×1) 77%/5 82%/1 77%/5 85%/1 77%/5 87%/1 Metcon Metcon (Time) 3 RFT: 75 DU 50 Air Squats 25/20 Calorie Row

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 T2B 15 Hand Release-Push-ups 100m KB Farmers Carry (32/24kg) Mobility

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Front Squat (3×2 70%) 2×2 60% 2×2 65% 3×2 70% Metcon Metcon (Weight) EMOMx10: Odd: 5 Thrusters (Climbing) Even: 200m Run (once around the building) You choose your weight on the thrusters. Add weight each round. Score will be total weight. For example 55,65,75,85,95

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 Cash in 45 Pull-ups and 45 Clean & Jerks 135/95 3 rounds 105 Burpees 105 Sit-ups 105 Lunges Cash-out 45 Pull-ups and 45 Clean & Jerks 135/95 Metcon Or if you want you can do this WOD solo Rene (Time) 7 rounds

CrossFit Allegiance – CrossFit This Monday July 3rd 5:30am and 9:30am class only then Tuesday July 4th 9:30am only Happy birthday Matt! View Public Whiteboard Metcon Metcon (Time) Team of three Cash in 800m run 4 Rounds: 60 Wallballs (20/14) 54 Calorie Row 45 Box Jumps (24/20″) 36 KBS (32/24kg) Cash out 800m run ADV

CrossFit Allegiance – CrossFit View Public Whiteboard They will be set up for us this Saturday if anyone is interested. Metcon Metcon (Time) For Time: Team of 3 60 Sumo DLHP 400m Run 60 Thrusters (95/65) 800m Run 60 Thrusters (95/65) 400m Run 60 Sumo DLHP Rain: Metcon (Time) 60 Sumo DLHP 1200m Row 60

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (Wok up to a heavy single) Metcon Metcon (Time) 5 RFT: 10 Power Snatches (95/65) 5 Burpee Box Jumps (24/20″)

CrossFit Allegiance – CrossFit This Saturday from 10:30 – 11:30am a local small family owned farm raising poultry, pork and lamb on pasture will be here setting up a mini farmers market for us. This week they will only have chicken but they will be back on the 22 with pork as well. Their animals

CrossFit Allegiance – CrossFit Below is a link to our member directory on our website. We have many talented members we can utilize and support in their day jobs. If you would like to be added to the page just email me your info. https://crossfitallegiance.com/member-directory/ View Public Whiteboard Weightlifting Power Clean (6×2 65%) Clean Pull

CrossFit Allegiance – CrossFit 5:30am please wear something bright. No one that works down that block is expecting us to be running down the road especially in the dark. View Public Whiteboard Metcon Metcon (Time) For Time: Cash-in 1 mile run 30 KB Swings (32/24kg) 20 Burpees 1 mile run is Cross-over our neighbors parking