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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Power Drill (no rest) (Time) 5 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 24/16kg 25 Wallballs, 20/14

CrossFit Allegiance – CrossFit Happy Birthday Jennifer Grey! Our Christmas party is tonight. We will be going to Midtown. Eric and I will get there between 8-8:30pm. Hope to see everyone there. We will have a 6:30pm. Also checkout our Upcoming Events page on our website for local runs and CrossFit competitions, crossfitallegiance.com View Public

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 7 Clean and Jerks (155/105) 14 T2B 21 Box Jumps (24/20) ADV RX (185/135) Metcon (Calories) Rowing 10 Rounds: 1:00 on / 1:00 offOur Christmas party has slightly changed. We will be going to Midtown. Eric and I will get there 8-8:30pm. Hope

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5x300m, 1 minute rest between sets Metcon Metcon (Time) EMOMx10 15 sit-ups Log your slowest round

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×3) Metcon Bode (Time) 5 RFT: 11 Power Snatches, 95/65 12 HSPU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ Same weight across

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 25 Back Squats – use a rack 25 Cleans 25 Push-ups 25 Deads Men use 185 lbs. Women use 125 lbs.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 RFT 200 Meter Run 20 Burpees 20 Deads 185/125 20 Slam balls 30/20 Run together and split the reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (5×3, across) Weightlifting Back Squat (3×3) Metcon Metcon (Time) 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups 25 minute time cap!

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Floor Press (5×3, across) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS 24/16kg