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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

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (2×3, across then 3×2, across) Metcon Metcon (AMRAP – Reps) Partner WOD 2 Rounds: 5 min Plate Carry (45/25) 5 min Prowler Push (avg. body weight) 5 min shuttle run Rest 1 minute between Rounds Everything is done as a shuttle run. -Partner A will

CrossFit Allegiance – CrossFit Happy Birthday Myra! View Public Whiteboard Weightlifting Push Press (5×3) Metcon Myra’s Bday (Time) 5 RFT: 5 Burpee Box Jumps (24/20″) 15 Overhead Squats (75/55) 200 Meter Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (EMOM x 7min) Min 1: 7 Power Cleans Min 2: 6 Power Cleans Min 3: 5 Power Cleans Min 4: 4 Power Cleans Min 5: 3 Power Cleans Min 6: 2 Power Cleans Min 7: 1 Power Clean Increase weight every minute. Weightlifting Front Squat

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) RFT: 50-40-30-20-10 KBS, 24/16kg 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run If you want to partner then double the reps and run together.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (5×2) Then Snatch Skill Work: 1) 5×2 Low Hang Snatch Pull 2) 5×2 Snatch Grip Push Press from behind neck Metcon Metcon (Time) For time: 5 Rounds of Cindy 20 Squat Snatches, 115/95 5 Rounds of Cindy 1 round of “Cindy” = 5 pull ups