WOD

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

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 RFT: 20 Handstand Push ups 20 Ring Dips 20 Push ups 200m Run Scaled HSPU = Push Press or Strict Press

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (6×3) Metcon Metcon (Time) 60-40-20-10 reps for time of: Partner sit-ups with slam ball 30/20 Slam balls 30/20 Wall balls, 20/14 Burpees One person working at a time, split the reps as needed.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch (Work up to one heavy rep) Metcon Mind Eraser (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean Complex (EMOMx15min) Power Clean + Hang Squat Clean + Squat Clean, climbingEMOMx15: Power Clean + Hang Squat Clean + Squat Clean, climbing (start light and add as you go). Metcon rx: Heartbreak Kid (Time) “Heartbreak Kid” 3 RFT: 10 Front Squats, 135/95 20 C2B Pull ups