2/13/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

32 Minute AMRAP

20/16 Calorie Assault Bike

30/24 Calorie Row

40 Pull Ups

50 Wall Balls 20/14

*Rest 3 Minutes After Each Round*
Start a new heat every 3:00. Try to get those who will get off the assault bike and rower faster up front.

Machines will be “First come First Serve” After round 1. So dont screw down assault bike seats.

Each Round should take you 8-12 Minutes (If faster, awesome). If you are not anticipaing falling into this time zone, scale the pull ups in either quantity or type.

Scale pull ups to ring rows. You may go 20 Pull Ups 20 ring rows. Or do all 40 ring rows.

Be sure to know where your next round starts as everyone will be different here.

If you finish at 29:00-32:00 you are done.


40 Chest to Bar Pull Ups

Metcon (Time)

Extra Credit

5 Sets

:30 Knee Raise Hold

20 Sit ups

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