WOD

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Weightlifting Snatch (EMOMx12:) EMOMx12: Mins 1-3: 1 rep at 75% Mins 4-6: 1 rep at 80% Mins 7-9: 1 rep at 85% Mins 10-12: 1 rep at 80% Note: you will do 3 reps at each % EMOM

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (Time) Teams of 3: 3 rounds for time of: 100 Front Squats, avg body weight Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 10, alternating after each complete round: 20/15 Cal Row 15 KB Swings (24/16)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Min 0-10 Partner A runs 400m Partner B runs 400m Partner A runs 400m Partner B runs 400m Then one person working at a time get as many slam balls as possible. 30/20 Min 10-20 Repeat on the rower Then one person working

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10min: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups Weightlifting Front Squat (5×5, across)

CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting A. 3-rep heavy Overhead Squat B. 2-rep heavy Snatch Balance C. 1-rep heavy High Hang Squat Snatch Save results in extra performance under each lift. Metcon 4: Metcon (AMRAP – Reps) 5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Black & Blue (Time) “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees Weightlifting Back Squat (4×10 Back Squat, climbing)