3/12/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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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.

Metcon (Time)

Extra Credit

12x300M Row

1:00 Rest Between

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Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

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