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CrossFit Allegiance – CrossFit Teens Metcon Metcon (Time) Partner 5 Rounds: 40 Air Squats 200m run 40 KBS Split reps and run together

CrossFit Allegiance – CrossFit Metcon Annie Got Wrecked (Time) ADV RX 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run RX 200 Single Unders,

CrossFit Allegiance – CrossFit Metcon Slot Machine (3 Rounds for reps) Teams of 3 AMRAPx 7min: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3:00 AMRAP x 7min: 50 Floor Press (135/95) 50 Floor Press (155/105) AMRAP Floor Press (185/115) rest 3:00 AMRAP x 7min: 50 Deadlifts (185/135) 50 Deadlifts

CrossFit Allegiance – CrossFit Please sign into class. Due to trick or treating If there is no one signed into classes there will potential be no coach there. Gymnastics Metcon (2 Rounds for reps) 2 Rounds: 55% of Max Unbroken Strict Handstand Push-ups 45% of Max Unbroken Strict Handstand Push-ups 35% of Max Unbroken Strict

CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 2 Rounds: 45% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. Scaled: Skill work Metcon Metcon (Time) For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into…

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Team of 2: 3,000m Row 120 Goblet Squats 160 Deadlifts 80 Push Jerks ADV RX 135/95 24/16kg RX 95/65 24/16kg **Break up your rounds and reps however you wish in any order you wish**

CrossFit Allegiance – CrossFit Metcon WOD 1: Metcon (Time) Athlete A over the bar Burpee’s Athlete B Dead Lift Athlete C hang cleans Athlete D Row ADV RX 135/95 RX 115/65 Scaled 95/55 21-15-9 Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for

CrossFit Allegiance – CrossFit Metcon Ball Hogs (AMRAP – Rounds and Reps) Team of 2 AMRAP 15: Teams of 2: 3 WB (20/14) 3 KBS (24/16kg) 3 Calorie Row Next round is 6’s, then 9’s, etc… Partners complete full rounds

CrossFit Allegiance – CrossFit We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids.

CrossFit Allegiance – CrossFit Gymnastics Metcon (2 Rounds for reps) 2 Rounds 50% of Max Unbroken Strict Handstand Push-ups 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds. RX kipping Metcon Lead Foot (3 Rounds for reps)