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CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/2 65%/2 (70%/2)3 2. Clean Pull (80%/3)4

CrossFit Allegiance – CrossFit Normal class times today. Thursday 9:30am ONLY, Friday 10am ONLY, Saturday & Sunday normal class times. View Public Whiteboard Weightlifting Front Squat (4×3 70%) Metcon Metcon (Time) For time: 30 C2B 30 OHS (95/65#) 20 Bar MU 20 OHS 95/65 ADV135/95# 10 Ring MU 10 OHS 95/65, ADV185/135 ADV RX OHS

CrossFit Allegiance – CrossFit “The real gift of gratitude is that the more grateful you are, the more present you become.” Robert Holden View Public Whiteboard Metcon Metcon (Time) Partner WOD Accumulate 2k meters on the row and run 2k meters total. Also accumulate 200 Sit-ups. Split reps any way you want and rotate any

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 2. Clean & Jerk 65%/2 70%/2 75%/2 80%/1 90%/1

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 800m Buy – In 4RFT 20 Thrusters 135/95 30 T2B -then- 3R 20 Power Cleans 135/95 30 HSPU 30 Burpees over Bar (not bar facing) Split reps however you want and run the buy in together. Partner cannot start until both people are

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 2. Class Strength 3. Back Squat 60%/3 70%/3 75%/3 80%3 (85%/3)2

CrossFit Allegiance – CrossFit View Public Whiteboard MAKE SURE YOU STRETCH WITH AVERY AFTER THE WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20min: Teams of 2 Buy-in: 100/80 Calorie Row In the remaining time: 4 Rope Climbs 20 Burpee Box Jumps (24/20#) 100 Double-unders

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 2. Clean Pull (95%/3)4

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Nasty Women (AMRAP – Rounds and Reps) AMRAP 4 “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 AMRAP 4 “Diane” 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 AMRAP 4: “Grace” 30 Clean & Jerks (135/95#) START FITNESS YOUNG

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×4 @ 80%) Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#L3 MU C2B + ring dips HC 115/75 L2 MU pullups + GHD dips HC 95/65 L1 MU RR + Box dips