CrossFit Alpha Dog – CrossFit
Power Snatch (Build to a Heavy Power Snatch + 2 overhead Squats)
You will work up to a heavy set that will either be limited by your ability to overhead squat OR your ability to snatch it overhead.
If you need mulitiple attempts at a certain weight to warm up it may be a good idea.
Take less than 15 minutes to accomplish this.
IF you cannot overhead squat safely, complete a :15 overhead hold
Flight Simulator (Time)
*Unbroken Double Unders*
Complete 5 Double unders, then 10, then 15 and so on to 50, and then back down.
If you trip up within a set of double unders you must repeat that set until you complete it unbroken.
Scale to single unders starting at 20 and peaking at 70.
11 Minute Time Cap