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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Masters Qualifier 17.1 (2) (AMRAP – Reps) For time: 100 dumbbell snatches, 50/35 80-calorie row 60 bar facing burpees 40 ring muscle-ups Time cap: 20 minutes

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch + OHS (Work up to a heavy single) Back Squat (5×5 80%) Metcon Masters qualifier 17.3 (Time) 21-15-9 Shoulder to Overhead 135/95 C2B

CrossFit Allegiance – CrossFit Happy Birthday Johnny B! View Public Whiteboard Metcon Metcon (Time) Partner WOD For time: 60 Burpees 60 Calorie Row 30 Wallballs 120 Calorie Row 30 Wallballs 60 Calorie Row 60 Burpees

CrossFit Allegiance – CrossFit Happy Birthday Eli and Lily S! View Public Whiteboard Weightlifting Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5) Metcon Metcon (Time) 4 Rounds: 200m Run 18 Thrusters (65/45) 15 Pull-upsOr do this WOD to help Jill and Alyson out with the masters qualifier. ? CrossFit Games Open 16.2 (AMRAP

CrossFit Allegiance – CrossFit Happy Birthday Catie H! View Public Whiteboard Warm-up Metcon (2 Rounds for reps) Tabata Hollow Rock Tabata sit-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 50m Prowler Push (90/45#) 50m Farmers Carry 24/16kg 200m Run *split the teams evenly but ideally into teams of 4. Each athlete completes a

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (60% 2×2 65% 2×2 70% 2×2 75% 2×2) Metcon Metcon (Time) 5RFT: 4 Bar MU 8 HSPU 12 Jumping Lunges ADV RX as written RX 4 C2B

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner rowboat (Time) Partner WOD 3RFT: 500m Row 400m Run Rest 3:00 between rounds Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

CrossFit Allegiance – CrossFit Happy Birthday Amanda V! View Public Whiteboard Weightlifting Back Squat (60% 1×5 65% 1×5 70% 1×5; 75% 3×5) Metcon Metcon (Time) 27-21-15-9: Power Cleans (95/65) Wallballs (20/14#) 500-400-200-100m run RX 75/55 ADV RX as written

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)