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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Golden Girls 2 (Time) For time with a 12 minute time cap Team of 3 Cash-in: 100 Burpees -then- 30 snatches (Isabel) 30 Clean & Jerks (Grace) 30 Squat Cleans RX 135/95 and Scaled 95/65 **One person working at a time **Tag team member to step in […]

CrossFit Allegiance – CrossFit Happy Birthday Lauren S and Eric O! View Public Whiteboard Weightlifting Back Squat (3×3 65%) Metcon Metcon (Time) 3 Rounds 25 KBS 32/24kg 25 Burpees Burpees are with 2 feet together hopping over an abmat. Scaled 24/16kg #throwbackgreenvillegames Extra work if you want an after WOD Snatch (60% 1×2 65% 1×2

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Time) With a partner, “you go – I go style” RX 5 Clean and Jerks (205/125#) 4 Clean and Jerks (225/135#) 3 Clean and Jerks (245/145#) 2 Clean and Jerks (265/155#) 1 Clean and Jerk (285/165#) Metcon Metcon (Time) Partner WOD 4RFT: 18-12-9-6 T2B* 18 Wallballs

CrossFit Allegiance – CrossFit Happy Birthday to Leslie Auton, our first CrossFit Allegiance member. It’s been a long road and you have been there for us every step of the way . Thank you and we love you! View Public Whiteboard Metcon 1: Metcon (4 Rounds for reps) R1 AMRAP 5min: Power Snatch (115/80#) R2

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 person Partner WOD 4 Rounds: Athlete A 1 min sled push 90/45 Athlete B 1 min HSPU Athlete C 1 min cal row rotate EMOM **Score is total reps as a team** sled push down and back = 2 HSPU scaled =

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (80% (2 cleans + 1 Jerk) x 4) 60%/ 2 cleans + 1 65%/2+1 70%/2+1 75%/2+1 (80%/2+1)4 Metcon Metcon (Time) 7RFT: 9 Snatches (95/65#) 15 Wallballs (20/14#) 21 Double-unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest Skill Work Metcon (5 Rounds for reps) EMOMx10: Odd: 10 T2B + 10 OHS (95/65#) Even: Rest

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)4 2. Snatch Pull (105%/3)3 (110%/2)3

CrossFit Allegiance – CrossFit View Public Whiteboard Thank you! Weightlifting Back Squat (1×1 91%) Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 Metcon Metcon (Time) 30-20-10: Pull-ups Cals on Rower Directly into… 30-20-10: Shoulder to Overhead (135/95#) Jumping Lunges (15/side)

CrossFit Allegiance – CrossFit Yes we have class tomorrow. Please make sure you sign in so if anything changes I can text you. View Public Whiteboard Metcon Metcon (Time) With a partner, “you go – I go style” RX 5 Clean and Jerks (205/125#) 4 Clean and Jerks (225/135#) 3 Clean and Jerks (245/145#) 2