WOD

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

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