CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
30 Snatches
10 Ring MU
30 Clean and Jerks
10 Ring MU
30 Thrusters
10 Ring MU
Barbell: 135/95
Directly Into…
3 Rounds
100′ Single DB Overhead Walking Lunge (Change Arms at 25′, 6 mats)
30 Weighted Abmat Sit-ups
10 Deadlifts 135/95
10 C2B in place of Ring MU OR Pull-ups
-On the Overhead Walking Lunge Partner A does all 50′ and then Partner B does all 50′
-Use your DB for the weighted sit-ups.
