1/10/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Metcon (2 Rounds for reps)

Follow the Minutes for 1 Total Round…


Row for Meters


For Time

150 Double Unders

50 Burpees

150 Double Unders


Max UB Push Ups

:30 Rest

The Row should be a an effort you can maintain for all ten minutes. You will go immediately into Part B.

(8:00 Minute Cap)

Part B Scale double unders today to 200 single unders. Be sure to stand all the way up on your burpees.


Part C Complete as many push ups as you can without stopping. Stopping includes not moving at the top of the movement. Time out a :30 break from where you finished and begin again.


Part C

10 Push Ups into Max HSPU

Metcon (Time)

Record time on Part B Here

Metcon (Time)

Extra Credit


V-Sit Up

1:00 Plank Hold Btwn

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