CrossFit Alpha Dog – CrossFit
Metcon (3 Rounds for time)
Every 4:00 x 3 Rounds
:20 MAX Assault Bike Calories
You can start a heat every minute.
Every effort should be a MAX effort. don’t baby any of them.
Also, try not to take the roll over after the :20. Take the exact number.
10 Bar Muscle Ups
5 Power Snatches 185/125
Scale for Bar Muscle Ups today will be 10 Burpee Pull Ups.
Scale Power snatches to 80% of your best Snatch.
Time Cap 10 Minutes
Metcon (No Measure)
12 Minute EMOM
Chest to Bar Pull Ups Work