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CrossFit Allegiance – CrossFit Happy Birthday Jen Taylor! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP 20 Back Squats, 155/105 20 Back Squat, 185/135 20 Back Squats, 225/155 OFF the Rack, 1 Bar. Metcon (AMRAP – Reps) 8 Minute AMRAP 20 Push Press, 135/95 20 Push Press, 155/105 20 Push Press, 175/115 […]

CrossFit Allegiance – CrossFit Happy Birthday Karina View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 min of: 15/12 Cal Row 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 32/24kg Metcon Metcon (No Measure) 3 Giant Sets of: 30 Weighted Sit-ups 30 Hip Extensions 30 second Hollow Hold

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×6 across) Metcon The Zoo Keeper (Time) 3 RFT: 400m Run 10 Clean and Jerks, 135/95

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Halting Squat Cleans (5×2) pause at the knee for 2 seconds, drop each rep from the top Jerk (Work up to a heavy Push Jerk + Split Jerk ) Off the rack Metcon Metcon (Time) Partner WOD 3 Rounds 60 Goblet Squats (32/24) 60 Burpees 800 Meter

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 8 Minutes: 3 Snatch, 3 T2B 6 Snatch, 6 T2B 9 Snatch, 9 T2B Rx – 115/80 Weightlifting Back Squat (6×4, across)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon For those of you that missed a day this week or if you do not need a day off this workout is for you. Metcon (Time) 5 Rounds: 200 Meter Run 12 Calorie Row 21 Wallballs (20/14) Accessory Work For those of you that need a break

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean (4×8 unbroken Cleans, climbing ) Metcon Metcon (AMRAP – Reps) Teams of 4 (if there is an odd # make a team of 5) 5 Minutes at Each Station: Prowler Push (90/45) 10m Calorie Row Slam balls 30/20 Wall balls 20/14 (10ft) Farmers Carry 32/24kg 10mEvery

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (work up to a heay set of 3) Metcon Metcon (Time) 3 Rounds: 60 DU 30/20 Cal Row 15 Deadlifts (245/165)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting With a running clock… (NOTE heavy not 1RM) 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon () Masters Qualifier 16.1 (Time) 21-15-9 reps for time of: Row for calories Thrusters Men use 95 lb. Women use 65 lb. Masters Qualifier 16.4 (Time) For time: 55 burpees 34 overhead squats 21 muscle-ups Men use 95 lb. Women use 65 lb. Time Cap: 20 minutes