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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (7×3 at 85%, across) Metcon The Axe (AMRAP – Rounds and Reps) AMRAP 12: 15 Calorie Row 12 Burpee BJ (24/20) 9 Clean and Jerks (135/95)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Deck of cards Team of 3 Spades: Goblet Squats 24/16 Diamonds: sit-ups Clubs: KBS 24/16 Hearts: Reverse Lunges Aces: 200m run (down and back twice in driveway)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Complex (HSPull + HSS) (3×2, across @65% then 3×2 @70%) 1 Hang Snatch Pull + 1 Hang Squat Snatch Snatch Pull (3×2, across 100% of best snatch then 110% 2×2) Pause 1″ off the ground Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min: 55

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) With a running clock… AMRAPx5 min 750m Row cash-in remaining time complete AMRAP 9 hand squat cleans 95/65 25 DU Rest 5:00min AMRAPx5min 500m Row cash-in remaining of time complete AMRAP 9 hang squat cleans 135/95 25 DU Rest 5min AMRAPx5min 250m

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

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (5×3 at 80% – No TnG) Metcon Metcon (Time) Partner WOD 5 Rounds 30 Thrusters (95/65#) 20 Burpees 200m Run Split reps and run together

CrossFit Allegiance – CrossFit Some of you know but most of you don’t……JJ was in a car accident a few months ago.  Someone hit her from behind while she was stopped at a traffic light.  Since the accident she has not been the same.  Two days ago she had to be rushed to the hospital.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of three AMRAP 20: 12/8 Calorie Row 10 Kettlebell Swings (32/24kg) 50’ Walking Lunges Break it up however you want Skill Work Metcon (No Measure) EMOMx8 min Skill X number of reps depending on the skill EMOMx8 min Skill X

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (5×3 at 75%, no TnG ) We are working at 75% for a reason. Work on Speed and perfection. Metcon Open Test 1 (AMRAP – Rounds and Reps) AMRAPx20min: 50 WB 50 DU 40 Box Jumps (24/20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) With a running clock… AMRAPx5min: 21 Cal Row 21 DL (95/65) Rest 5:00 AMRAPx5: 15 Cal Row 15 FS (95/65) Rest 5:00 AMRAPx5: 9 Cal Row 9 Thrusters (95/65) Extra work if you want an after WOD Metcon (No Measure) GHDSU 4×30