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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 75% 1×5 80% 1×1 75% 1×5 83% 1×1 75% 1×5 85% 1×1 Metcon Metcon (Time) 21 Thrusters (95/65) 21 KBS (32/24kg) 400m Run 15 Thrusters 15 KBS 400m Run 9 Thrusters 9 KBS 400m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Chip & Rip (Time) Teams of 2: 100 Cal Row 100 Box Jump Overs, 24/20 100 Deads, 185/125 100 Wall balls, 20/14 100 Burpees 100 Wall Balls 100 Deads 100 BJO 100 Cal Row ADV RX as written RX 165/115

CrossFit Allegiance – CrossFit Happy Birthday day Myra! Yoga at 10:30am. View Public Whiteboard Weightlifting Front Squat (3×3 65%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit Allegiance – CrossFit Happy Birthday Linda C! View Public Whiteboard Warm-up Metcon (No Measure) Hollow Rock 8×10 Super mans 8×5 Metcon Partner Bumper Row (Time) Partner WOD ADV Rx 3 Rounds: 1000m Row 50 Sit-ups 40 Strict Presses (75/55) RX 3 Rounds: 1000m Row 50 Sit-ups 40 DB Push Presses (35s/20s)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (1×1) Work up to a heavy squat clean Metcon Metcon (Time) 21 – 15 – 9 Kettlebell Swings 32/24kg 400m run directly into 18 – 12 – 6: Row for Calories Lateral Burpees over the rower Directly into 12 – 9 – 6: Squat Cleans

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) ADV RX as written RX 135/95 Metcon (10 Rounds for reps) EMOMx20: Odd: 15/12 cal row Even: 10 HSPU ADV RX as written RX 15/12 cal

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1. Power Snatch 65% 3×3 2. Overhead Squat 65% 3×3 Power Snatch Overhead Squat Metcon Heartbreak Kid ADV (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 155/105 no rack 20 C2B Pull ups 50 Double unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Mile Run 21 KB Swings (32/24kg) 21 Goblet Squats (32/24kg) 800 Meter Run 15 KB Swings (32/24kg) 15 Goblet Squats (32/24kg) 400 Meter Run 9 KB Swings (32/24kg) 9 Goblet Squats (32/24kg)

CrossFit Allegiance – CrossFit Happy Birthday Bob S! View Public Whiteboard Weightlifting Snatch (85% 3×1) 60% x3 70% x 3 75% x 3 80% x 2 85% 3×1 Metcon Metcon (Time) For time: 30 Front Rack Lunge 135/95 30 Wallballs (20/14) 30 Thrusters (135/95) 30 Pull-ups 30 Power Cleans (135/95) 30 Ring Dips ADV RX

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner benchwarmers (Time) Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run ADV RX as written RX (115/80) Scaled Floor Press