2/14/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Thruster (3 Thrusters on the Minute for 10 Rounds)

At the top of every minute complete 3 Thrusters FROM THE FLOOR.

Do these as heavy as you think you will be abe to go without ever failing.

Look to use 55-65% of your best front squat OR add 10/5 pounds from last week,

Metcon (Time)


Deadlifts 275/185


Toes to Bar
Deadlifts should be able to be moved for doubles throughout the workout. Scale the weight so this is possible.

Scale toes to bar to knee tuck ups.

Time Cap 9 Minutes



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