CrossFit Alpha Dog – CrossFit
Back Squat (Accumulate 60 Reps)
Add 10/5 Pounds if you were here last Friday. (Last Week)
Accumulate 60 Reps at 50-60% of your best Back Squat. This is a weight that should allow you to do 8 or more PER set.
Input your highest set x weight.
Rest as long as you need to to hit something close to your first set. For example, if you do 18 reps on set 1, you should do 10-12 for every set after that.
Work with a partner, take less than 12 Minutes.
Metcon (AMRAP – Reps)
10 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Barbell should be able to be moved, not quite as easily as yesterday, but the weight should still be not so much of an issue.
Box Jumps may be bounding.