CrossFit Alpha Dog – CrossFit
Front Squat (6 Sets of 4 Reps)
Complete 6 sets of 4 reps all at the same weight.
Use 78-80% of your best Front squat.
If you do not have a best Front squat, use something you are sure you will not miss.
Metcon (2 Rounds for reps)
10 Minute EMOM
@0:00 and :30 Complete 1 Set of Chest to Bar Pull Ups
Max Air Squats
You will have 2 attempts in one minute to accumulate chest to bar pull ups. This will be a good chance to practice.
On the opposite minute you will complete as many air squats as possible.
Record Pull ups and Squats seperately.
Rx+ Pistols in place of air squats.
1:00 Rest Between