CrossFit Alpha Dog – CrossFit
Wall Ball 20/14
Calorie Assault Bike
Complete 50 Wall Balls, 20 Pull Ups, and 15/12 Calories on the Assault Bike. Each round the wall balls will decrease and the pull ups and the bike will remain the same.
Bikes will be first come first serve today. Start heats of 8 every 2:00 Minutes. this should allow space to be made. DO NOT LOCK DOWN SEAT. This will make for smoother transition onto the bike.
Each bike will have a 1:30 minute cap. If you cannot complete 15/12 calories in that time, scale to 10/8.
Scale pull ups to Jumping chest to bar.
Time Cap 25 Minutes
Male 30# Wall Ball
Female 14 to 10′ Targer
Chest to Bar Pull Ups.
:20 Handstand Hold