CrossFit Alpha Dog – CrossFit
Back Squat (6 Sets of 2 Reps)
Complete 6 Sets of 2 on the Back Squat. Use the same weight for every set.
The weight you use should be one of 2 options…
1) Add 10/5 From last weeks Back Squat 5×3
2) Something sustainable that you are able to move well for all 6 sets.
Metcon (3 Rounds for time)
Every 4:00 x 3 Rounds
15/12 Arms only Assault Bike
30 Box Jump Overs 24/20
Max Effort Hang From Pull up Bar
There will be a 1:45 time cap per round, a second group will start at the 2:00 mark.
You will have three seperate scores which will be just your hangtimes.