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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (5×5, across) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20min Cash-in: 2k Row 50 Wall-Balls (30/20) 200 Meter Run w/ Med-Ball

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a 30 min running clock Teams of 3 complete 5 mins of: A. Max reps of Rope Climbs B. Prowler Push for total meters, average bodyweight of team members C. KBS 32/24kg D. Row for cal E. Handstand Walk for total feet

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean 3 quick singles at 70% 3 quick singles at 75% 3 quick singles at 80% 2 quick singles at 75% 2 quick singles at 80% 2 quick singles at 85% 1 quick singles at 80% 1 quick singles at 85% 1 quick singles at 90%

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5×5) Metcon Metcon (Time) 2RFT: 1,000m Row 50 Thrusters 65/45 30 C2B Pull ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 100 G2OH 25/45# Plate 100 Partner sit-ups 30/20# 100 Burpees to 25/45# Plate Cash-out: 1,000m Row Split reps as needed and accomplish WOD in any order.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (Work to a heavy single) Metcon L2: Metcon (Time) 5.4.3.2.1 reps for time of: Deads, 255/175 Muscle ups Wall balls 30/20 (10’/9′) Cash-out 400m Run Scaled MU = C2B, Pull-upsIf you are NOT doing a 255/175# DL, MU, C2B or PU, and 30/20# WB then

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (Work to a heavy single) Metcon Metcon (Time) 30-20-10 DU Burpees Alternating 1-arm Snatches 24kg/14kg Step-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + 2 Front Squats + Jerk (7×1) EMOM 7: Power Clean + 2 Front Squats + Jerk Metcon Metcon (Time) 3 RFT: 30 Cal Row 20 Power Cleans, 95/65 10 OHS, 95/65 5 Strict HSPU Scale HSPU = Strict Press 95/65 or PP

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 RFT: 400m Run 29 Hand Release PU 400m Run 29 KBS (24kg/16kg) 400m Run 29 Sit-Ups 400m Run 29 Hip Extensions 400m Run 29 Double-Unders 400m Run 29 Box Jumps, 24/20 Hip extensions scale with super mansHappy Birthday Eli and Patrick Renegar!!!

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3) Back Squat (3×3) Metcon Metcon (Time) 3 RFT: 7 Squat Cleans, 155/105 14 C2B ADV RX = Squat Cleans 185/125