9/1/15

9/1/15

CrossFit Allegiance – CrossFit

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Metcon

2015 Games Couplet (Time)

15-10-6 reps for time of:

Thrusters (165/115)

Bar muscle-ups
Bar MU can be substituted with

L1 C2B

L2 PU

L3 RR

Weightlifting

Squat Snatch (Work up to a heavy single)

A note about what “heavy” means….Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

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