CrossFit Alpha Dog – CrossFit
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
:30 Knee Raise Hold
20 Sit ups