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CrossFit Allegiance – CrossFit View Public Whiteboard MAKE SURE YOU STRETCH WITH AVERY AFTER THE WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20min: Teams of 2 Buy-in: 100/80 Calorie Row In the remaining time: 4 Rope Climbs 20 Burpee Box Jumps (24/20#) 100 Double-unders

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 2. Clean Pull (95%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Nasty Women (AMRAP – Rounds and Reps) AMRAP 4 “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4 “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean & Jerks (135/95#) START FITNESS YOUNG

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×4 @ 80%) Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#L3 MU C2B + ring dips HC 115/75 L2 MU pullups + GHD dips HC 95/65 L1 MU RR + Box dips

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/4 70%/4 75%/4 (80%/4)2 2. Snatch Pull (95%/3)4

CrossFit Allegiance – CrossFit Happy Birthday Cheri Howard! View Public Whiteboard Metcon Adderall (AMRAP – Reps) With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00-REST 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00-REST 23:00-27:00 400m Run Max Thrusters (95/65#)

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 2. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 85%/1

CrossFit Allegiance – CrossFit Happy Birthday Miranda! View Public Whiteboard Metcon Metcon (Time) 400m run 21 GHDSU 400m run 21 sit-ups 300m run 15 GHDSU 300m runn 15 sit-ups 200m run 9 GHDSU 200m run 9 sit-ups Scaled GHDSU do V-ups or sit-ups both times

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2 2. Clean Pull (90%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 27 Cal Row 27 Burpees 27 C2B Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups Metcon (7 Rounds for reps) EMOMx7: 6 C2B Pull-ups 30