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CrossFit Allegiance – CrossFit Happy Birthday Brent! View Public Whiteboard Metcon Metcon (AMRAP – Reps) Min 1: 200m run Min 2: Goat Repeat 5 times Mobility

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a running Clock: Mins 1 & 2: 400m Run + AMRAP OHS, 135/95 Min 3: Rest Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14 Min 6: Rest Mins 7 & 8: 400m Run + AMRAP HSPU Mins 9:

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1×3) Work up to a moderate set of 3 moderate Back Squats Metcon Metcon (Time) For time 15 Thrusters, 95/65 30 Calorie Row 90 Double Unders 30 Calorie Row 15 Thrusters, 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (EMOMx8min) Min 1: 1 rep @ 60# under PR Min 2: 1 rep @ 50# under PR Min 3: 1 rep @ 40# under PR Min 4: 1 rep @ 30# under PR Min 5: 1 rep @ 50# under PR Min 6: 1 rep @

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 RFT: 12 Wall Balls, 24/20 12 KBS, 24/16kg 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scale: CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45

CrossFit Allegiance – CrossFit Happy Birthday Bo! View Public Whiteboard Metcon Metcon (Time) Partner A runs 800 Partner B runs 800 Partner A runs 600 Partner B runs 600 Partner A runs 400 Partner B runs 400 Partner A runs 200 Partner B runs 200 Mobility

CrossFit Allegiance – CrossFit Happy Birthday to Rhonda Halford and Happy 1st Birthday to Avery! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 4 rounds of: Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 SDHP, 95/65 Minute 4: 15 Push Press, 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 RFT: 5 MU 10 Snatches (135/95) 25 Goblet Squats 24/16kg Metcon (Time) 6×6 unbroken Kipping HSPU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Rds of: :40 of max rep Push Jerks, 135/95 :20 rest :40 of max rep Burpee Box Jumps, 24/20 :20 rest :40 of max rep Deadlifts, 225/155 :20 rest :40 of max rep row for calories :20 rest