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CrossFit Allegiance – CrossFit View Public Whiteboard Brent finished 9 in the Region and 94th in the world! Weightlifting Snatch (65% 3×2) Overhead Squat (65% 3×3) Metcon Metcon (AMRAP – Reps) ADV RX Athletes training to compete in Regionals: Teams of 3: AMRAP 25: 100 Cal Row 50 Cleans (135/95#) 100 Cal Row 50 Cleans […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Teams of 3 – Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs (24/20″) 6 DB Thrusters (50/35#)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 min AMRAP 3 -Push Press 135/95 16 – KBS (32/24) 35 – Double Unders – 4 minute rest – 8 min AMRAP 3 – Bar Muscle Up 16 – KBS (32/24kg) 35 – Jumping Lunges (8 e/leg) Rx plus: As written Rx:115/85, C2B pull-ups,

CrossFit Allegiance – CrossFit Happy Birthday Nancy! View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1: 5-10 T2B Min 2: 5-10 HSPU Min 3: 10 GHD’s Min 4: 10 Wallballs Min 5: 100m run total of 25 minutes

CrossFit Allegiance – CrossFit Happy 4 year CFA Anniversary to Amy! View Public Whiteboard Weightlifting Back Squat (60%/2 70%/2 75%/2 80%2 85%/2 90%/1) Metcon Metcon (Time) 5 Rounds: 6 Strict Pull-ups 8 Burpees 10 Deadlifts (185/135) 12 Sit-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 3: 3 Power Cleans (95/65) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (155/105) 3 Front Squats 3 Push Jerks Metcon Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (60%/2 70%/2 75%/2 80%2 85%/2 ) Metcon Metcon (Time) 21-15-9: Hang cleans 135/95 C2B Pull-ups Calorie Row Extra work if you want an after WOD Metcon (No Measure) 6 Rounds, NOT for time: :45 of easy Rowing 4 Ring Muscle-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 20: 12 Calorie Row 9 Power Snatches (75/55) 6 T2B *One athlete working at a time *Full round, then switch

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD FT: 4,000m row 2,000m run Split reps, Switch when you want and both people can work at the same time. Do it in any order. Skill You can do the WOD OR SKill work Metcon (10 Rounds for reps) Goat EMOMx20: Even: one