WOD

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAPx5 minutes: 18/15 Cal Row 6 Squat Cleans, 155/105Rest 5 minutes and Repeat Metcon Metcon (10 Rounds for reps) EMOMx10min: ODD: 12, 10m Shuttle Run EVEN: 12 Burpees Scaled: ODD: 10, 10m Shuttle Run EVEN: 10 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (3×1 at 90% 2×2 at 80-85%, does not need to be TnG) Metcon RX: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Squat Snatch Scale: Metcon (Time) 12-9-7-5 Pull-ups Snatch 75/55

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 5 RFT: 60 KBS, 32/24kg 60 Push ups Cash out: 2,000m Row

CrossFit Allegiance – CrossFit View Public Whiteboard Conditioning Metcon (Time) 4 RFT: 30′ Front Rack Walking Lunge, 135/95 30 Double Unders ADV RX 165/115 Metcon Metcon (4 Rounds for reps) 4 rounds of: Min 1: 12 Burpees Min 2: 12 T2B Min 3: 18/15 calorie Row Min 4: 6 bar MU

CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (AMRAP – Reps) 3 Rounds Min 1: AMRAP GHD Min 2: AMRAP Strict PU Min 3: AMRAP Ring Dips Min 4: Rest Skill Metcon (No Measure) EMOMx10min 3-5 reps Goat

CrossFit Allegiance – CrossFit Happy Birthday Hap, Brandon & Josh D! View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOMx8min AMRAP :15 Power Snatches 135/85 AMRAP :25 Hang Power Cleans, 135/85 AMRAP :15 Power Jerks, 135/85 AMRAP :25 Front Squats, 135/85 ADV RX 165/115 The difference on the power jerk compared to the push

CrossFit Allegiance – CrossFit Happy Birthday Jason Leach and Toni Huber! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds of: 3 min AMRAP 6-9-12-15-18-21-24-27……. Thruster, 95/65 T2B rest 3 min between rounds start where you left off Metcon (10 Rounds for reps) EMOMx10 ODD: 20/16 Cal Row Even: 50 Double Unders DU only,

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 across) Metcon 2: Metcon (AMRAP – Reps) 3 rounds of: Minute 1: Max Burpees Minute 2: Max OHS, 95/65 Minute 3: Rest 3`: Metcon (AMRAP – Reps) 3 rounds of: Minute 1: Max rep 10m Shuttle run Minute 2: Max rep Power Clean, 155/105

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 complete the following for time: 300 Air Squats 300 Push ups 200 Box Jump Overs, 24/20″ 200 Pull ups Split reps and go in any order you wish and mix it up however want.

CrossFit Allegiance – CrossFit Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or