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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 28min: 6 Rope Climbs 6 plate pushes 45/35# 30 HSPU 40 Reverse Lunges ADV RX Legless Rope climbs Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb Plate push = Down the turf is […]

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (1×3,1×1,1×3.1×1,1×3,1×1) A. 3 reps at 78% B. 1 rep at 83% C. 3 reps at 78% D. 1 rep at 85% E. 3 reps at 78% F. 1 rep at 87% Metcon Metcon (Time) 800m Run 100 DU 50 Wall Balls, 20/14* 100 DU 800m

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Minute Window… 30/25 Cal Row + 1 Rd of Cindy AMRAP Cleans, 155/105 -rest 5 mins- 5 Minute Window… 20/15 Cal Row + 2 Rds of Cindy AMRAP Cleans, 185/135 -5 min rest- 5 Minute Window… 15/10 Cal Row + 3 Rd

CrossFit Allegiance – CrossFit Congrats to Shawn Delucca for winning 1st place at the masters competition this weekend. He is also 1st overall in the series for the year! HAPPY BIRTHDAY BRAD MAY! View Public Whiteboard Weightlifting Back Squat (1×5,1×1,1×5,1×1,1×5,1×1) 5 reps at 78% 1 rep at 83% 5 reps at 78% 1 rep at

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 2: 30 cal row 30 C&J 95/65 400m run 30 C&J 135/95 30 cal row 30 C&J 155/105 400m run Max C&J 185/135 If there is a team of 3 do 50 reps

CrossFit Allegiance – CrossFit Happy Birthday Bill Knight! View Public Whiteboard Weightlifting Back Squat (1×4, 1×1, 1×4, 1×1) A. 1×4 at 78%, B. 1×1 at 83%, C. 1×4 at 78% D. 1×1 at 86% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: 30 Thrusters (95/65) 30 Box Jump Overs, 24/20 30 Cal Row

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM x 28min: Teams of 2 Min 1: Prowler Push Min 2: Kettlebell Swings (24/16 Kg) Min 3: Walking Lunge Min 4: Sit-ups Every 10m is 1 rep on the prowler push Prowler weight: Male teams 90# Female 45# Coed 70# Walking lunges

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Round: 800 Meter Run 80 DU, 21 HPC (135/95) 2 Rounds: 400 Meter Run 40 DU, 15 HPC (135/95) 3 Rounds: 200 Meter Run 20 DU, 9 HPC (135/95) Gymnastics Metcon (AMRAP – Reps) 12 minute AMRAP 2 Rounds of: 2 mins of max

CrossFit Allegiance – CrossFit Imagine life is a game in which you are juggling 5 balls. The balls are called work, friends, family, health and integrity. The game is to keep the balls in the air. The ball called work is made of rubber, while the other four are made of glass. If you drop

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3, across 80% – no TnG) Front Squat (5×5, across 80%) Metcon Metcon (AMRAP – Reps) 4 rounds NOT for time of: Max Rep Floor Press, Bodyweight Max rep unbroken C2B Pull ups No rest between movements, 3 minute rest between rounds