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CrossFit Allegiance – CrossFit Happy Birthday Bruce! Happy Birthday Adam! The Meltdown ends this Wednesday. Please see me for your final weigh in : ) The Body Composition testing truck will be here this weekend. If you are interested in taking your body fat % or retaking it sign up at the link below. https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-33434205609?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (85% 3×1) 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 3×1 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 Teams of 3: 10 Front rack DB Reverse Lunges (5/side) 50/35# 10 DB Push Press 50/35# 10 Squat jumps W/1 DB 50/35# 200m

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 200m run 5 Burpees 10 Wallballs 20/14# Partner A completes a round then partner B completes a round.The run is worth 1 rep

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Snatch (85% 3 Sets offf 2) 60%/2 70%/2 75%/2 80%/2 (85% 3×2) Weightlifting Metcon (Time) Partner Jackie 2,000m Row 100 Thrusters (45/35#) 60 Pull-ups Please do not drop the bar

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Jumping jacks 5 Burpees 5 air squats (pause and hold bottom position for 3 seconds) 20 DU or singles -then- 2 Rounds: 10 Lunges 5/leg 20 sec plank -Then- Soldier walks Quad pull toe touch Butt kicks Metcon Annie on the Run (Time)

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m jog 1 lap around the building Butt Kicks Soldier walks Quad pull – Toe Touch 2 Rounds: 10 Reverse Lunges w/ Rotation 10 Lateral Lunges 5/ side 10 lateral leg swings 5/side 10 single arm Russian KBS 5/arm Weightlifting Back Squat (95% 1×1)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 4: 27 Hang Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Cleans (135/95) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Cleans (135/95) 15 Wallballs 15 Calorie Row Metcon (10 Rounds

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 60% 1×2 70% 1×2 75% 1×2 80% 1×2 85% 1×2 90% 2×1 Metcon Metcon (Time) Partner WOD 4 Rounds: 36/24 Calorie Row 30 Box Jump Overs (24/20″) 24 T2B 18 DB Front Squats (50’s/35’s) ADV RX as written RX FS (35/20#)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 Team of 3: 75 DU 30 Push-press 75/55 30 T2B 30 Front Squats 75/55

CrossFit Allegiance – CrossFit Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin’ Donuts (the green awning). Our members are by far the best. Everybody pitched in with the move. We can’t thank you enough for always being awesome! View Public Whiteboard Weightlifting Back Squat (95%1×1) 60%/2 70%/2 75%/2