CrossFit Alpha Dog – CrossFit
Metcon (4 Rounds for reps)
4 Rounds for Time
0-5
5 Minute Assault Bike
5-10
5 Minute AMRAP
20/16 Calorie Row
20 Lateral Burpees Over the Rower
10-15
–Rest–
15-20
20/16 Calorie Row
20 Lateral Burpees Over the Rower
20-25
5 Minute Assault Bike
Start heats 5 minutes apart. And keep them in the same order.
You should not be sprinting the bike at any point. Ideally you set yourself up to get more calories on your second set of bike cals.
Two foot take of and landing on the lateral burpees.
Back Squat (EXTRA CREDIT)
Complete 5×3 at a moderate load. Think 70% of your 1RM.
Do not get in the way of class doing these. Use the annex room where there are 4 racks.
