WOD

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (1 RM ) Metcon Metcon (Time) 5 RFT: 10 Jerks, 155/105 10 T2B 10 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (1 RM ) Metcon Metcon (Time) For time: 2,000m Row 50 Alternating Pistols (25/side) 30 Hang Cleans, 185/115 ADV RX 225/155

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run 300 DU 200 Air Squats 100 Slamballs 50 T2B 400m Run 50 T2B 100 Slamballs 200 Air Squats 300 DU

CrossFit Allegiance – CrossFit This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go. View Public Whiteboard Metcon RX/MR: Metcon (Time) Part 1: 0:00-6:00 AMRAP 10 Deadlifts 275/185 15 Toes to Bar 10 Cleans 185/125 30 Box Jump Overs 24/20 (step ups are not allowed)

CrossFit Allegiance – CrossFit Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today. View Public Whiteboard Metcon Metcon (Time) Partner WOD (split reps) 50 Calorie Row 60 Sit-ups 40 Calorie Row 60 Sit-ups 30 Calorie Row

CrossFit Allegiance – CrossFit Happy Birthday Ahni Halford! View Public Whiteboard Weightlifting Clean (EMOMx7min) EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground Metcon Metcon (Time) 21 – 15 – 9: Deadlifts, 275/185 Wallballs 20/14#

CrossFit Allegiance – CrossFit Happy Birthday Megan Frasure! View Public Whiteboard Metcon Metcon (Time) For time: 15-10-5: Power Clean, 135/105 HSPU Directly into… 15-10-5: Hang Clean, 135/105 Ring Dip Conditioning Metcon (16 Rounds for reps) EMOMx8: Odd: 20/16 Calorie Row Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20 Rest

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack B. 4:00-8:00 work up to a heavy single Snatch Balance from a rack C. 8:00-12:00 work up to a heavy single hang Squat Snatch D. 12:00-16:00

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Big Clean Complex (Weight) 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean +

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Balance (5×1 climbing) Snatch Grip Deadlift (5×2, climbing – pause for 5 sec 2″ off the ground) Metcon Metcon (Time) 18 unbroken C2B Pull ups Rest :20 seconds 18 unbroken Thrusters, 95/65 Rest :20 seconds 15 unbroken C2B Pull ups Rest :20 seconds 15 unbroken Thrusters,