10/11/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Metcon (AMRAP – Reps)

32 Minute AMRAP

30/24 Cal Row

30 Toes to Bar

15 Lateral Burpees

15 Squat Cleans

(1) 95/65




(5) 95/65 AMRAP
With the row coming up over and over again they will be first come first serve. If a rower isn’t available accept that you have some extra rest time and pick it up somewhere else.

Sart heats every 3:00.

When we have a workout that ends up being longer than 20 minutes you should want to start with a pace you believe you can hold.

The 1/2/3/4/5 are the weights you will squat clean once you are in that round. Have these weights ready to be added to yor bar.

If classes approach the 20 people mark (this is likely) we may need to organize some bar sharing. this shouldnt be an issue due to how the bar will be paced (mostly sinlges).

If you get into the 5th round. Complete as many squat cleans at 95/65 as possible until time is up.

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