CrossFit Allegiance – CrossFit
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.
