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CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 Metcon Metcon (Time) 3 Legless Rope Climbs w/ weight vest (20/14#) Rest 2:00 3 Legless Rope Climbs w/ weight vest (20/14#) Rest 2:00 3 Legless Rope Climbs w/ weight vest (20/14#)

CrossFit Allegiance – CrossFit Happy Birthday Amanda Mendez! View Public Whiteboard Weightlifting Front Squat (1×5 70%, 3×5 75%) Metcon Full Circle (Time) Partner WOD Cash in 3,000m Row 2 Rounds: 200 DU 70 T2B 70 OHS 95/65# *Split Reps

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Wise Men (3 Rounds for reps) “Wise Men” AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks Gymnastics HSPU Choose one of the

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3)2 Metcon Muscle-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (70% 1×8 75% 1×8 78% 1×8) Metcon (Time) 4RFT: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Bar Facing Burpees 12 C2B PU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 50 T2B 400m Run 30 Front Squat (155/105#) 400m Run 10 Rope Climbs 400m Run 30 Front Squat (155/105#) 400m Run 50 T2B * Split Reps Run together

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 2. Clean & Jerk 65%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1)3 3. Back Squat (80%/3)8

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch 65%/3 70%/3 75%/3 80%/2 (85%/1)3 Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsWomen go to 9′

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Buy-in: 200 Double-unders Directly into: 3 Rounds: 25 Walking Lunge 25 Sit-Ups 25 Walking Lunge 25 Kettlebell Swings 24/16kg Skill Metcon (No Measure) EMOMx10 min Skill

CrossFit Allegiance – Regional Athletes View Public Whiteboard Front Squat (4×5 70%) Clean Pull (4×3 90%)