1/13/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Metcon (Time)

With a Partner Complete…

200 Double Unders

100 Dumbbell Hang Power Cleans 50/35

200 Double Unders

100 Alt Dumbbell Snatches 50/35

200 Double Unders
Split all reps however you would like. Dumbbell weight should allow you to do 5+ reps on the Hang power cleans and moved “at will” on the snatches.

Hang power cleans you use 2 dumbbells. Snatches you use 1.

Time Cap 25 Minutes

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Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

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