CrossFit Alpha Dog – CrossFit
Deadlift (5×3 @ 80-85%)
Use the same weight that you have been using the past few weeks here.
Your sets of three are to be done as SINGLES. no touch and go.
if you have not been here use 80-85%
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Burpee Box Jump Overs 24/20
10 Ring Dips
No open standard on the burpees.
Share rings on the ring dips.
Scale ring dips using a band.