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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 […]

CrossFit Allegiance – CrossFit Happy Birthday Jenn Harpster! No yoga this week. View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80%/2) Clean Pull (4×4 95%) Metcon Metcon (Time) Partner WOD 3 RFT: 40/30 Cal Row 30 Pull-ups 20 Burpees

CrossFit Allegiance – CrossFit This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn…. all for only $45. Sign up below: This is open to the public so invite

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×3 80%) Metcon Cement Mixer (7 Rounds for reps) 7 rounds, On the 3:00: 400m Run 12 Toes to Bar ADV RX 5 MU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash in- 2K Row 5 Rounds 30 Burpees 30 Air Squats Split reps

CrossFit Allegiance – CrossFit Happy Birthday Brent! View Public Whiteboard Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# /

CrossFit Allegiance – CrossFit Happy Birthday Stevi! View Public Whiteboard Metcon Metcon (20 Rounds for reps) “Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2

CrossFit Allegiance – CrossFit Happy Birthday Catherine! View Public Whiteboard Weightlifting Squat Clean (4×3 80%) Metcon Metcon (AMRAP – Reps) AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 100 Double-unders Max

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Jerk (3×6 across ) Metcon Metcon (Time) 4 Rounds 400m run 15 Wallballs (20/14) 9 Deadlifts (185/135)

CrossFit Allegiance – CrossFit Happy Birthday Susan! View Public Whiteboard Weightlifting Back Squat (4×3 80%) Metcon Metcon (Time) 4 Rounds 300m Row 12 Dumbbell Push Presses (35s/25s) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at hang *if not enough DB then RX is 16/12kgMore dumbbells! In a recent interview, Greg Glassman says of