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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Event Masters Qualifier 16.3 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (3×10, climbing) Metcon Metcon (Time) Team of 3 For time: 3 rounds 100 Wall Balls, 20/14 75 Step Ups (45/35#plate) 60 GHDSU Split Reps

CrossFit Allegiance – CrossFit Happy Birthday 15th Birthday Eli Joy. Enjoy 15 Tripple unders for Eli. View Public Whiteboard Metcon Metcon (Time) Partner WOD: 6x300m Each person gets 6x300m switching every 300m. Rower will end with 3600 meters. Goat Day (AMRAP – Reps) Goat #1 EMOMx10min then Goat #2 EMOMx10min Metcon Metcon (Time) 15 triple

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (1RM) Metcon Regional 14.4 (Time) “Regional 14.4” 21-15-9-6-3 Strict HSPU Front Squats, 195/125 Bar Facing Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 50 Clean and Jerks, 135/95 EMOM, complete 5 C2B Metcon Metcon (12 Rounds for reps) EMOMx12: Odd: 3 Bar Muscle ups + 20 Double Unders Even: 15/12 Calorie Row Metcon Metcon (Time) “2013 Legless” 27 Thrusters, 95/65 4 Legless Rope Climbs 21 Thrusters, 95/65 3

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×5, 3×3 climbing then 1xMR) 50%x5, 65%x3, 75%x3, 80%x3 then 85% max reps Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Metcon Metcon (No Measure) EMOMx10: Odd: 10 Kipping HSPU Even: 20 Wall Balls, 20/14Extra Stamina Conditioning

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25min: 400m Run 50 Clean and Jerks, 135/95 Run together and split reps. The run is one rep.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (3×2 ) Metcon Bad Medicine (Time) 3 Rds: 10 C2B PU 10 Front Squats, 165/115 10 Burpees Directly into… 21-15-9: KBS, 32kg/24kg Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Mobility Metcon Goat Day (AMRAP – Reps) Goat #1 EMOMx10min then Goat #2 EMOMx10min

CrossFit Allegiance – CrossFit Barbel Wednesday and Happy Birthday to Tommy Grey and Zack! View Public Whiteboard Weightlifting Metcon (Time) 15 Power Cleans 15 Push Jerks 12 Power Cleans 12 Push Jerks 9 Power Cleans 9 Push Jerks Men: 155 lbs. Women: 105 lbs. Weightlifting Metcon (Weight) Alternating OTM x 20: Odd – 5 Deadlifts