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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 RFT Partner A Rows 500m Partner B Runs 400m Partner A Runs 400m Partner B Rows 500m Rest 3 minutes between rounds Core work Metcon (AMRAP – Reps) Tabata Sit-ups 20 sec ON 10 sec OFF AMRAP

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (EMOM x 10 min: 3 DL) Metcon Metcon (Time) Partner WOD 5 Rounds: 20 Reverse Lunges (115/80) 50/40 Calorie Row Split reps however

CrossFit Allegiance – CrossFit Hours today are 5:30am 6:30am, 8:30am, 5:30pm and 6:30pm View Public Whiteboard Weightlifting Back Squat (4×3 climbing then set 5 max reps at 80%1RM) 4×3 climbing, start low at 50% of 1 RM and slowly go up to 80% for your 5th set of max reps. Change the reps in WODify

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster,

CrossFit Allegiance – CrossFit View Public Whiteboard Skill Metcon (No Measure) “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2

CrossFit Allegiance – CrossFit Spring Break Schedule for next week. 3/27 Sunday- Closed, Monday/Wednesday – 5:30am, 6:30am, 8:30am, 5:30pm, 6:30pm Tuesday/Thursday – 5:30am, 8:30am, 5:30pm, 6:30pm, Friday – 5:30am, 6:30am, 8:30am no afternoon classes, Saturday 9:30am and Sunday 1-3pm View Public Whiteboard Weightlifting Power Snatch (Work up to a heavy set of 2) Metcon Metcon

CrossFit Allegiance – CrossFit Happy Birthday Jen Harpster! View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 30 sit-ups 12 Thrusters (95/65) 3 Ring Muscle-Ups Skill Metcon (10 Rounds for reps) EMOMx10: 3 Ring Muscle ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 15 Pull-Ups 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 15 Pull-Ups 20 Box Jumps (24/20) 25 Air Squats 400 Meter Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups Sc: CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20#